Bear Complex - 20kg

Seated Dumbbell Press + Seated Dumbbell Shoulder Butterfly Curl:
- 10kg x 5 (each arm) + 10kg x 5
- 20kg x 8 + 10kg x 5
- 24kg x 8 + 10kg x 5
- 26kg x 6 + 10kg x 5
- 28kg x 3 + 10kg x 5

Dumbell Front Raise + Barbell Upright Row:
- 10kg x 10 (each arm) + 40kg x 5
- 16kg x 4, 10kg x 6 + 40kg x 5
- 16kg x 5, 10kg x 8 + 40kg x 5

Barbell Shrug (behind back, with raise) + Reverse Dumbbell Shoulder Fly's:
- 45kg x 10 + 14kg x 7 (each arm)
- 50kg x 10 + 14kg x 7
- 55kg x 8 + 14kg x 7

Barbell Shrug + Dumbbell Side Riase + Butterfly Pull Ups:
- 3 rounds
- 100kg x 5 + 10kg x 5 (each side) + 10

Strict Press, Push Press, Push Jerk (can't drop bar from clean position until all work done):
- 40kg x 3,3,3

Strict Press: 40kg x 10

TNG Power Snatch: 40kg x 10