Saturday- 5/8

The Port


2 Rounds:
5 Inchworm Push-Ups
10 Spiderman Lunges w/ rotation
10 Band Pass Throughs
10 Band Pull Aparts
10 Band High Pulls
10 Band Strict Press

+ Coach-led Barbell Warm-up for

Bear Complex w/ focus on BTN S2OH.


Bear Complex (15 min to build to a heavy set.)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Any style of S2OH is allowed, but it must be 5 separate movements.

Burn Strength

5 Sets of 2 of the DB Complex:
Deadlift + Squat Clean + Thruster + Push Press

Rest 1:00 Between.

Done with 2 dumbbells, choose a challenging weight to complete this complex twice through without putting the dumbbells down.



4 Rounds For Time:
7 Unbroken Bear Complex* (115/75)(75/55)
400m Run

*Can sub Bear Complex for DB Complex.

Coach Amber

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