Strength
1. Pausing Bear Complex (1 Squat Clean pause 5 sec at bottom + 1 Push Press + 1 Back Squat pause 5 sec at the Bottom + 1 Back Push Press) 5×2 Light, Rest 60sec
*Note on this complex a Power Clean to Front Squat is not except-able, neither is coming out of each squat into a thruster. You must stand with each squat and then separately initiate the Push presses. THIS IS SOME WHAT OF A WARM UP SO KEEP IT LIGHT!!!!!*
2. Clean From Blocks at Hips 4×2 Light, Rest 45sec
3. Split Press 3×5 Heavy, Rest 90sec – This should be in a picture perfect receiving split with no torso movement what so ever
4. High Bar Back Squat 5×3 @ 78%, Rest 90sec
-THEN-
Conditioning
3 Rounds For Total Reps of each:
1min Max Rep HSPU
1min Rest
1min Max Rep 1 Arm KB Snatch 55/35 alternating each rep
1min Rest
1min Max Rep D.U.
1min Rest