Monday.

Lift:

Take 15 minutes to find 1 rep max for day of

Bear complex

1 power clean

1 front squat

1 shoulder to overhead

1 back squat

1 shoulder to overhead

If comfortable with all movements, feel free to combine movements (ex: squat clean thruster, back squat straight to overhead)

Wod:

30 Bear complex at 75% of max found today

Post Wod

recovery mobility

roll out quads, hips and chest

stretch hamstrings and glutes