(Short Strength/Partner Metcon)
Warm-up: (10 Min)
3 Rounds of Tabata...
Strength: (15 Min)
8 Min E2MOTM
8-8-8-8 Single Leg Deadlift (Each leg)
NOTE: Start with leg furthest from KB off ground, and switch to closest for rounds 3 and 4. Focus on maintaining square shoulders and proper midline stabilization. KB touches ground NEXT to foot and not in front of toe like with weighted See Saws. Attempt to keep opposite foot off ground entire 8 reps.
Conditioning: (30 Min with 15 to 20 for workout)
"8 Nights of Hanukkah"
Bear Complex (95/65)
Perform one round of Cindy after each round
Bear Complex = 1 Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats
NOTE: Plan on covering Bear Complex for at least 5 minutes. Allow athletes who understand the movement pretty well to do the "Flow Bear" where you can squat clean thruster the first portion of the complex. Keep Cindy scaled for Sub-1 Minute, using 4-8-12 rep count if needed.
Ring Rows, Elevated Push-up and Light Barbell