July 31, 2019 – Strength and Conditioning

Build to MAX UB set for the day

A.

Within 15 minutes:
1x Bear Complex @ Max Load

*Bear complex = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
For Quality/ Load

B. Alternating Sets: Power Clean and Jerk, Muscle-Up

5 sets, for quality, of:
B1. 5 Power Clean and Jerks
4 Power Clean and Jerks
3 Power Clean and Jerks
2 Power Clean and Jerks
1 Power Clean and Jerk
B2. 5 Muscle-Ups
4 Muscle-Ups
3 Muscle-Ups
2 Muscle-Ups
1 Muscle-Up

C. For Time: Cardios, Wall Ball Shots, and Dumbbell Push Presses

For Time:
Cardio 300 meters
18 Wall Ball Shots @ 9/6 kg
5 Dumbbell Push Presses @ 22.5/15 kg

*Cardio > Ski/Row
*Rest 1minute – walk

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