A. Group warm up

B. WOD demo/barbell warm up

C. Bear Complex
NOT for time:
*start light and work to challenging weight.

Power clean
Front squat
Push press
Back squat
Push press

1 round = 7 total cycles

**HOOK GRIP :)**

*can NOT rest bar on the ground during the 7 cycles for lift to count

*score = heaviest load completed

**new athletes that can not perform a full depth barbell back squat, use a KB and complete following complex. Focus on hip hinge and working towards full depth squat.
5 kbs (r)
3 goblet squats
2 KB headcutters

D. Tabata (if time remaining)
Hollow body holds

E. Cool down
Source: Workout Of The Day

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Jason Archer
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