Warm up
3 minutes of double under practice
7 barbell deadlifts
7 front squats pause
7 strict presses pause at the top
7 barbell rows
7 back squats
Skill
The bear complex from the hang position
CONDITIONING
7-1 bearcomplex 95/65
70-10 double unders Scale with jumping jacks same rep count
Warm up 1 minute row 30 second handstand hold Then 3 rounds 1 wall walk 3 weighted or negative pull ups-Add weight each round 5/5 Cossack squats Strength Strict press- uild a heavy 4 Strict pull ups-1
Warm up 5 minutes single cardio 80% max heart rate Then 30 second dead hang 10 v ups 10 second L hang Strength Strict toes to bar-1 minute max reps Conditioning-Delta 3 rounds Min 1-100 meter run Min
Warm up 3 second handstand hold 1 minute row Then 4 rounds increase weight each round 3 power snatches 3 overhead squats Strength Power clean-build a heavy 6 Conditioning 5 rounds for time 9 bar over
