9-4

Buy in(5-1)
bear complex

W.O.D(“Amanda”)or(Elizabeth)
“Amanda”
9-7-5
-muscle ups
-squat snatch(135/95)

“Elizabeth”
21-15-9
-clean(135/95)squat or power. Pick the squat then stay with the squat. Pick the power stay with the power.
-ring dips
(will show how to scale at the gym)

cash out
-2-500m sprints on the rower or ski erg. Rest as needed between sets
-hammy stretch
-roll/stretch

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