A) 10 mins to build to 5 rep back squat
Then @ 80%
3x max reps with 90 second rest between sets
B) 3 rounds for time:
4 Bear complex @L1=30kg/15kg – L2=40kg/25kg – L3=50kg/30kg
8 burpee box jumps @24inch/20inch
200m run
(Bear complex= Power clean + front squat + push press + back squat + push press/ These all need to be separate
movements, not jelled into thrusters)
C) Tabata: alt between
Clapping press ups (scale to normal press ups)
Hollow body rocks (scale to hollow body holds)
