Warm Up
3 rounds
100m jog
10 Walking lunges
10 Pogo hops
10 PVC good mornings
10 Cossack lunges
Mobility & Skills
Clean Warm Up – Squat therapy
3 Rounds For Time of
Complete 7 Unbroken Sets of Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Every Round perform 250 mt Row
Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight every rounds
