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2x
10 PVC Pass Thru
10each PVC Around the Word
10 PVC Rotations
10 PVC Good Mornings
1x
250m Row
10 Barbell Behind the Neck Push Press
10 Barbell Push Press
10 Barbell Front Squat
250m Row
10 Barbell Thruster
10 Barbell Kang Squat
Then:
Barbell Only Bear Complex x7
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
EVERY 5 MINUTES PERFORM 7 CYCLES.
*You can link the movements together to perform a squat clean + thruster + back squat + thruster, but you must perform the 7 cycles without letting the barbell rest on the ground. Resting in the back rack, hang, front rack position are all acceptable. Work up to a max in the 5 rounds.
Athlete Cool Down
