A.Group Warm Up
Coach’s choice based on how athletes feel.
B. Strength/Skill
3 x 8 Strict Pull Ups/ Ring Rows
C. Metcon/Load
Bear Complex:
5 rounds for load increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
NOTE: Barbell cannot be dropped once the 7 Sets starts. If it is, the athlete restarts that set.
Athletes may smoothly transition from movement to movement with no clear cut stop between each.
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Jason Archer
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