Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) Front Squat 6×8 (75% 1RM)

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Score = Load

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then…

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2) Complete the following in 5 min:

5 Bear Complex (80kg/52kg)

75 DU’s

AMRAP of Burpee Box Jump Overs (61 cm/51 cm)

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Score = Reps on the Burpees BJ Overs

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* 1 rep on the Bear Complex – Power Clean, Front Squat, Push Press (or thruster), Back Squat, Rear Rack Push Press (or thruster)

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Scaling –

Bear Complex – Deload

DU’s – Single’s

Burpee BJ Overs – reduce height/step-up/BB Facing Burpees/Burpees

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then…

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3) Bar Muscle-up’s Max Reps-Max Reps-Max Reps (or keep adding sets until you accumulate a total of 15 reps)

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Scaling – Bar M-up drills (Hips to Bar with feet on wall and M-up from feet on wall)

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Flea looking like a graceful gazelle practising his bar MU with a big boy band.