GRIZZLY– 2 sets:
10 Rope Climbs
-rest until 3 minutes-
20 Power Cleans 125/185 M95/140
-rest until 6 minutes-
20 Bar Muscle Ups (Or 20 Burpee Pull-Ups)
-rest until 9 minutes-
100-yard sandbag carry 50#
-rest until 15 minutes-
KODIAK2 sets:
8 Rope Climbs
rest until 3 minutes
20 Power Cleans 105/155 M80/115
rest until 6 minutes
15 Bar Muscle Ups (Or 15 Burpee Pull Ups)
rest until 9 minutes
100-yard sandbag carry 20# Med Ball
rest until 15 minutes
POLAR2 sets:
15 Ring Rows + 10 Hanging Knee Raises
rest until 3 minutes
20 Dumbbell Power Cleans (light)
rest until 6 minutes
20 Up Down + Jumping Pull Up
rest until 9 minutes
100-yard Farmer Carry (moderate)
rest until 15 minutes
Accessory10 Barbell Strict Press @ 50-60% of 1rm or heavy single
10 Seated Single Arm DB Press (each side) @ moderate weight
10 Bent Over Lateral Raises @ light/moderate weight
15 GHD Hip Raise
10 Back Racked Barbell Box Step-Ups (each side) @ moderate weight
-Rest 3 min b/t round-