1. Warm-Up
2. Skill
Bear Complex
(power clean, front squat, jerk to back rack, back squat, jerk= 1 rep)
3. Strength
Bear complex EMOM 1RM
Start at 35/25 and add weight every minute(2.5 to 5kg jumps). work up to a heavy (but safe!) 1RM
4. WOD
2RFT
Deadlifts 30 (100/75)
Power Clean 20 (60/45)
Overhead Squats 15 (40/30)
*Athletes will have a single bar and strip down between lifts
Recovery
Lacrosse Ball - Glutes
Super Couch