Warm Up

500M Row

2 Rounds
7 Muscle Clean
7 Press
7 Tricep Extension
7 Front Squat


– Ankle Distraction
– Front Rack


Bear Complex

5 Rounds of 7 Sets of this sequence:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Jeremey—95, 105, 115, 125 (f), 125 (f)

Charlotte—55, 65, 70, 80, 85 (f)

I’ll take it! That’s a 20# PR from the last time I did this.

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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