09.28.2020

Warm up
3 sets
5 barbell deadlifts
5 barbell hang power cleans
5 barbell strict presses
5 yoga push ups
50 single unders or run 100m


Mobility
Shoulders- 10 reps of each for 2 rounds
https://www.instagram.com/p/CERti3FJf51/ 
A.  Z- press external rotations
B.  Banded Z-press
C. Z Face pull Y press

Strength
3 sets
A. segmented clean deadlift @3131- pauses on the way up at knee and mid-thigh, 3 sec descend x 8 reps
B. half kneeling barbell press @20X2 x 4-5 reps/knee
resting around 75 seconds between sets

WOD
"Growing Bear"
10:00 EMOM with moderate weight
1 bear complex
each round add an additional rep of the back squat

Bear complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
 

Arm Pump Finisher

3 Sets

12-15 KB Horn Curls   https://youtu.be/YzTfq9VaQKs

12-15 Tall Kneeling KB Horn Tricep Extensions   https://youtu.be/qRnzxoKhCVU

12-15 KB Crush Grip Floor Press     https://youtu.be/ZqLIdM2xdTE

rest as needed between sets and movements