FRIDAY

STRENGTH

Back Squat

30X1

4/4/3/3

We are building to our heaviest triple with a 3 second negative

METCON

“Mouse Overboard”

EMOTM 20

Minute 1

15/12 Cal Row

Minute 2

3 Sets of Strict Bear Complex 115/80

Minute 3

50 Du’s

Minute 4

Rest

PERFORMANCE: 95/65

FITNESS: 75/55, 70 Single Unders

1 set of STRICT Bear Complex is: Power Clean, Front Squat, Push Press, Back Squat, Push Press. These are to be done as separate movements. NO squat cleans or thruster.