Bear Complex

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Group Shot from the 4th of July Hero Workout

Hot Shots 19

Dynamic warm up

Group warm up

Skill/Strength
20 tgu alternating.

7  sets Bear complex barbell without putting bar down
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press (then down to a touch and go to start the next power clean)

Rest.
5 Rounds with rest between rounds to load up.

The goal is to work up to max load on the 5th round

Record weights.
There is no dropping in this wod.  Barbell must be returned to the
floor and be touch n go for the set to count.

Start light and work your way up.

MAD MOBI
Press ups
Hamstring
Pigeon
Shoulder bully

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