1. Warm Up

2. Strength: 3 rounds of "The Bear"
Try and increase your weight after each successful round

"The Bear"
One round consists of 7 repetitions of the following barbell complex:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Once a round has started the bar may not be rested on the ground. Rest as needed between rounds.

3. Conditioning

Partner WOD

In pairs and alternating rounds complete AMRAP in 10 minutes:
5 Burpees
10 KB Swings 24/16kg
The partner who is 'not working' will perform AMRAP of Abmat Sit Ups.

4. Recovery