Warm-up
0-5:00
Briefing
5:00-25:00
Arm Swings
Leg Swings
Foam Roll
High Hang Power Clean
Low Hang Power Clean
Power Clean
Back Squat
Push Press
Go over movements for metcon
25:00-50:00
Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Complete 5 Rounds increasing weight each round
1 Round consists of 7 unbroken sets of the complex