Strength
Weighted Pull Ups
5 x 3
-Do a set every 2 minutes
Metcon
Bear Complex
7 Sets of :
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Do 5 sets of the above, touch and go style. Do with a partner and rest while they do their set. In other words, do the cycle 7x, then rest while your partner goes. Repeat 4 more times. Start with a light weight, and make you heaviest set your last. Here’s a clip of Andrea Ager doing the bear complex.
