A) 3 cycles of:
1. Strict Pull-ups, 3 x N
2. Static Handstand practice
3. 1-leg Linear Box Jumps, 3 x 5/leg
Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle if a rep scheme is not provided.
B) Dynamic Push-ups (if time permits)
50 reps AFSAP (As Few Sets As Possible)
A) Bench Press
2 x 5, 1 x 5+
B) Strict Pull-ups
3 x N
Every 30 seconds for 10 minutes, perform 1 round of the barbell Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press/Jerk
1 Back Squat
1 Push Press/Jerk from behind the neck
Go heavy, but also remember that the goal is to complete 1 round every 30 seconds for the whole 10 minutes. Your score is recorded as "X/Y," where X = # of rounds completed every 30 seconds and Y = # of rounds completed for the remainder of the 10 minute period.
Two other notes:
- For a round to be successful, once the barbell leaves the deck for the power clean, it may not return to the deck until the end of the round.
- Be sure to stand up fully from the power clean before beginning your front squat.
Mob your shoulders for at least 2:00/arm.