Strength: take 3 sets to work up to a heavy 3rm front squat. Then do 2 sets of 3 reps @90%.
500 m row
1 bear complex
*add weight accordingly
-I rep of the bear consist of 1x power clean + 1x front squat + 1x push press + 1x back squat + 1x push press behind the neck. 1 complex will be linking that sequence above for 7 reps. These must be touch and go reps but feel free to link the movements together