Workout of the Day

1 round= 5 reps each
-Good mornings
-Back squat
-Back rack Elbow rotations
-Behind neck press and stretch
-Narrow grip overhead squat (narrower than snatch grip)
-Clean grip Romanian deadift
-Front squat (Keep all fingers underneath the bar through entire squat)
Work up to a heavy set- 1 power clean+ 1 hang squat clean+ 1 front squat
Hold on to the bar the whole time

5 Min
Then….with a partner complete the following ladder
AMRAP for 5 minutes (use 75% of the weight reached above):

Partner 1 performs- 3 squat cleans
Partner 2 performs- 3 squat cleans
Partner 1 performs- 2 squat cleans
Partner 2 performs- 2 squat cleans
Partner 1 performs- 1 squat clean
Partner 2 performs- 1 squat clean
repeat

4-5 R not for time
-5 Strict/Weighted Pull-ups
-10 Pistols (each leg)
-10 Ring Dips
-15 GHD sit-ups
-:30 Double/Triple Unders

1) “The Bear Complex”
1. Power Clean
2. Front Squat
3. Push Press
4. Back Squat
5. Push Press

One round of the Bear complex consists of seven trips through the sequence
above. Complete five rounds total, strive to increase load each round,
and rest as needed between rounds. During each sequence, the power clean
must be touch and go off the floor. You may rest the barbell anywhere
else along the way that you’d like.