Warm-up, (15min): 2 Rounds of KB Warm-up. Dynamic Stretch
Strength, (15 min.): Weighted GHD Sit-ups / TGU
(15 +2 Each Arm)
WOD: BEAR COMPLEX
5 Rounds:
7 Reps of Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press)
Do not release the bar until you complete the 7th rep, (touch and go).
Increase weight each round.
Score is the heaviest weight used.
Icing: Saddle Archer 1 min ES then Saddle Eagle 1 min. ES