GRIZZLY– 4 rounds
400 M Run
20 Hang Power Cleans 55/75 M45/65
20 Box Jump Overs 20”
KODIAK–4 rounds
400 M Run
20 Hang Power Cleans 45/65 M35/55
16 Box Jump Overs 20″
POLAR– 4 rounds
12/10 Calorie Row or 200 M Run
12 Dumbbell Hang Power Cleans (light)
12 Box Step Ups
ACCESSORY– Option 1 or 2
Option 1: Gymnastics Skills
Pistols: Week 1 Day 2
Mobility Drills – 2 rounds of:
1 minute Sumo Rocks
1 minute Kettlebell Ankle Crushers
1 minute Calf Stretch
1 minute Bottom of Knee Together Squats
Option 2: Arms and Core
4 round at RPE 7:
10 Deficit Pushups
10 Ring Row – Feet Elevated
10 Single Arm DB Skull Crusher
10 Single DB Double Head Curl
10 Single Arm KB Sit ups – L
10 Single Arm KB Sit ups – R
10 Dip Support Leg Raise
10 Landmine Windmills/side
15 sec hollow hold
30 yd Isolateral DB Farmer- L
30 yd Isolateral DB Farmer-R
*Rest 3 minutes b/t rounds
