Author: strikelabs

A. 5-4-3-2-1 Back Squat. Start @ 80% 1RM. B. “The Bear” 3 Rounds of the complex: Power Clean Front Squat Push Press Back Squat Push Press Repeat flow 7 times without putting down the bar>. Increase weight each round.

A. 10 Rounds for Time (45 secs work/30 secs rest): Single Arm KB Snatch Right Single Arm KB Press Right Single Arm KB Swing Right Single Arm KB Snatch Left Single Arm KB Press Left Single Arm KB Swing Left B. 3-3-3-3-3 Shoulder Press. Work to 85% 1RM.

A. 6 x 400M Run (1:1 Work:Rest Interval) B. 10-10-10 Deadlift. Work to 50% 1RM.

A. 5-4-3-2-1 Snatch. Start @ 80% 1RM. B. 10 Min AMRAP: 6 BF Burpees 4 Muscle Ups 10 Toes to Bar

A. 5-4-3-2-1 Deadlift. Start @ 80% 1RM. B. 8 x 200M Interval (1:2 Work:Rest Cycle)

A. 5 Rounds for Time: 200m Front Rack Burden Carry 10 Pull-ups 20 Push-ups 10 Brute Force Burpees Wear a 20/14 lb Weight Vest. RX: 70/50 B. 5-4-3 Wave Shoulder Press. Start @ 60% 1RM.

A. 18 Minute AMRAP: 100M Farmer’s Carry 5 Bear Complex 6 BF Burpees B. 5-4-3-2-1 Back Squat. Start @ 80% 1RM.

A. 3 x 1200M Interrval (1:1 Work:Rest Cycle) B. 5-5-5-5-5 Weighted Pull-up