Strength: Bear Complex – 5 sets to build to a moderate weight
Bear Complex – This can be combined to be performed as a Cluster (squat clean into thruster) plus a back rack thruster (back squat into press), however, we want to ensure quality form here as this is a complex and demanding series. We want to build to a moderately heavy weight, something we can move with good technique and bracing.
Conditioning: For Time – 21-18-15-12-9 reps, for time of: Kettlebell Swing, 53/35 lbs Burpee
Workout – this a simple couplet that will really amp up the heart rate if you attack it. Lets try to hang on for big sets, no more than 1-2, on the kettlebell swings and set a pace that is moderately fast on the burpees, but not something that will leave is gasping for air upon completion.