Weightlifting Wednesday

CrossFit Megalodon – CrossFit

Warm-up

3:00 Banded Hip Mobility

-then-

3 Rounds

6 empty BB Deadlifts

6 empty BB hang muscle cleans

8 alternating elbow punches

8 alternating groiners

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Every 6:00 for 30:00 Complete 7 Unbroken Sets of the Bear Complex

Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press. Build in weight each set. Rest/add weight with remaining time.

(Score is weight)

Cool down/Mobility

1:00 Saddle legs with left arm stretch

1:00 Saddle legs with right arm stretch