Warm Up: 400 m run/row; 10 pvc pass thrus, windmills, good mornings, ohs, front rack stretch; 10 squats, 10 hollow rocks, 5 burpees
Skill Focus: Review of lifts & transitions
Bear Complex: 5 rounds of 7 sets of the following sequence (seven sets of all five lifts equals one round – five rounds total):
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press from back rack
START LIGHT. I’d suggest 50% of push press. You can't set the barbell down until each round (7 sets of the five lifts) is complete. Rest as needed between rounds. REST IS NECESSARY. Weight may increase each round, until you find the highest weight with which you can complete the entire round.
Challenge yourself!
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Post: Highest weight for COMPLETED round
In case you haven't seen the photos of the Jag athletes from BOB, you can check them out here
