One of our favourite old school Barbell Complex’s

THE BEAR

5 Rounds for max load

7 sets of the sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press

No resting the bar on the ground.

Break up or combine movements any way as long as all movements are complete range of motion.

Watch the video: The Bear

MOBILITY MONDAY

Rumble Roller fun and games

BENCHMARK TRAINING

GIRL

“Barbara”

5 Rounds of:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats Rest

3 mins rest between rounds

HERO

Badger

Complete three rounds for time of:
42.5/30kg Squat clean, 30 reps
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq, Dec 2007.

badger