MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.
SKILLS
Clean Warm Up
Barbell Warmup (empty barbell)
5 Good Mornings + 5 Elbow Rotation + 5 Back Squats + 5 Presses (behind the neck) + 5 Front Squats + 5 Stiff Legged Deadlift
CONDITIONING
“LITTLE BEAR”
3 Rounds of Bear Complex
Complete 3 times for 5 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Do all 5 movements to complete 1 repetition of the complex. Complete the complex 5 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 3 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 3th unbroken round.