Weightlifting
Four sets of:
Back Squat (6-8 reps @ 30X1)
Rest 90 Seconds
Weighted Strict Pull-Ups (5-7 reps) – Keep grip pronated
Rest 90 Seconds
Metcon
“Sandbag Little Bear”
Six sets for max weight of: Sandbag Complex x 5 reps
Six sets for max weight of: Sandbag Complex x 5 reps
The Sandbag Complex:
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead
* Rest 90 seconds between sets