Warmup
Run the Long Block
Gymnastic Drills

Strength
5×4 Back Squat 75%

Conditioning
“The Bear” Barbell Complex – one rep of each movement, without letting go of the bar
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Perform up to 5 rounds of 7 sets, increasing weight each set, with one minute rest between sets.