The One and ONLY Island Box!
Strength
4×3 of The Bear Complex
Clean, Front Squat, Push Press, Back Squat, Back Rack Push Press..MUST LOCK OUT THE BACK PUSH PRESS!
WOD
Using your Max Weight from The Bear:
EMOM(every minute on the minute)
2 Deadlifts
1 Hang CleanÂ
20 Double Unders/50 Singles
—Add 1 Hang Clean EVERY round.
—Only count the COMPLETED rounds.
X-GRIT
100m Row
10 Goblet Squats 70/53
10 Ground to Overhead 135/95