Strength:-
Bear Complex:-
7 mins to build to a working weight for the complex:-
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
*not a thruster
Then 5 sets at load every 2 mins
*beginners can do more sets every 90 seconds
Interval Metcon:-
Every 3 mins X 5 rounds
14 Cal row or ski
12 Alt.DB Snatch 22.5/15kg
10 Box jump overs