Monday

ambie_coach
Congrats to Ambie on passing the CF L1.

GENERAL WARM UP for the ENTIRE WEEK:
2 Rounds or 12-ish Mins
5 Wall Squats (8 second count start to finish, feet parallel & shoulder or only slightly outside shoulder width, toes STRAIGHT forward!)
5 PVC Dislocates (10 second count – should be actively pushing the shit out of that bar away from the body at all times)
10 OHS Squats with PVC (5 second count start to finish)
5 Goblet Squats (Hold bottom position for 5 seconds for a stretch)
1 Length Gym Walking Lunge Forward (with very light KB or just arm overhead)
then 1 Length Gym Walking Lunge Backward (with very light KB or just arm overhead)

SWU 
5 mins to run through Bear Complex sequence x 5
(get  to starting weight for the WOD)

WOD
Bear Complex – 25mins to Max Load
1 Round = 7 Sets of the following:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

*These should be touch & go – no resting at bottom of DL – can rest with weight on the body)
Score is Max Weight 1 Round (7 sequential sets without bar put down) is completed with.

FOUNDATION
Mod Weight

SUPPLEMENTAL
Max Rep DH Pullups

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