Warm Up
*50 Jumping Jacks
* 5 Bootstraps
* 2 Elbows to Arches per side
*2 Rounds of: 5 KB Swings/ 5 Press (empty barbell)/ 5 Box Jumps
then
For Time:
30 KB Swings 53/35
5 Bear Complex 75/55
30 Toes to Bar
5 Bear Complex 95/65
30 Box Jumps 24/20
5 Bear Complex 115/75
30 One Arm KB Ground to Overhead 53/35
5 Bear Complex 135/95
*Complex 1 rep = 1 Power Clean/ 1 Front Squat/ 1 Push Press/ 1 Back Squat/ 1 Push Press
*Squat Clean/Thruster/Back Squat/Shoulder to Overhead is allowed.
*Each Complex starts from the ground
Cash Out:
3 Min Wall Stretch
(On your back, legs on the wall)
Couch Stretch