10 Banded Good Mornings
1 Bear Complex with Bar/PVC
*each round increase weight with Bear Complex
Posterior Chain with an emphasis on Hamstrings
Good Mornings 5×7 A.H.A.P.
15 Calorie Row
4 Bear Complex 155/105
*That would be 4 times through without dropping the bar. One time through consists of a Deadlift – Hang Clean – Front Squat – S2OH – Back Squat – S2OH. You may Hang Squat Clean to encompass both the hang clean and front squat as well as doing a thruster instead of pausing before your first S2OH.