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WARM-UP 1) 500m Row
2) Clean Footwork
3) PVC Pipe Clean Pull Review
4) Clean Bar Warm-Up
5) Barbell Trap & Pec Smash
STRENGTH: Clean Segment Deadlift w/Jump at Hip + Hip Clean + Hang Power Clean (AK) (1+1+1) X3 reps, 4-6 sets
ACTIVE MOBILITY
1) Lat Smash & Rear Delt Tack & Floss
2) Front Rack Stretch
3) Banded Lat Stretch & Elbow Bulley Stretch
4) Banded Hip Extension Stretch
Partner WOD: Using a 20-minute running clock, perform the following for time with a partner:
- Accumulate 100 calories on any Machine (change every 10 cals)
Use time remaining, to AMRAP, “The Bear Complex (135/95):”
- 3 Power Cleans
- 3 Shoulder to OH
- 3 Back Squats
- 3 BH Shoulder to OH
**Rounds of Bear Complex must be UNBROKEN
**One partner works, the other RESTS; score is total rounds completed
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: GHD Sit-Ups, accumulate 50 reps in as few sets as possible
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility