I. Warm-up

Athlete’s choice, then: 6 rounds of the bear complex. Rounds 1-3, break it down by movement, and rounds 4-6, make it flow.

II. Lifting

Split Jerk
8 x 3
Eight sets to establish 3 rep max split jerk from the rack.

III. Hero WOD

“Ship”
Nine rounds of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36″” box

IV. Optional

Handstand flight training a la double under flight training. See SugarWOD for more details.

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