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Warm Up
Coach Led Warmup and Mobility 

MetCon
“The Bear Complex” 

Without stopping or dropping the bar, complete the following sequence, seven times:
Power Clean
Front Squat
Push Press (have bar land behind head, in rear-rack position)
Back Squat
Push-Press (have bar land on shoulders, in front-rack position).
•Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. 
•Rest 3 minutes between sets. 
•Add weight, attempt another sequence of 7. 
•Repeat for a total of five rounds.
*You may perform this as a combined fluid movement (Squat clean into thruster, descending into back Squat into thruster).
**Dropping the bar during a sequence is a “no rep”, and the sequence must be performed again to count the “rep”. Choose your weights wisely.

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**Cherry-Pickers: If you skip this workout because there’s no running in it, or because you’re concerned that you won’t get enough of a cardiovascular response, you are MISSING OUT. This is one of the most rewarding CrossFit WOD’s.

Core/Accessory
3x ME “L” holds from a pull-up bar