Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Deadlift 70% of 1 RM
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 10 x 70%)
WOD:
Bear Complex 5 x 5 light The Bear Complex:
1. Power Clean, 2. Front Squat, 3. Push-Press 4. Back Squat,5. Push-Press
Then practice one of the movements:
HSPU’s or Handstand holds
Muscle Ups
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