PERFECT PRACTICE:
3 rounds of the Bear Complex with the Barbell only.
The long version, NO CLUSTERS. Crisp control of the barbell.
1 deadlift
1 hang power clean
1 front squat
1 press/push jerk
1 back squat
1 press/push jerk
(7 SETS IS ONE ROUND)
CONDITIONING:
Perform at 85%, Hold back and breath
3 rounds of:
800 meter row
30 kbs 24/16kg
Rest 2 Minutes
800 meter row
20 meter Handstand walk
Rest 2 Minutes
This should feel good. Get nice and sweaty, stretch and go home. Day 5 will be...fun.
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