LS-W2D5

Dumbbell Bear Complex

Begin every set at the start of every minute. Your goal is to complete 5 reps of each movement then proceed to next movement. The quicker you finish each set, the more rest you have. Do 20 minutes, which would be 20 sets.

Hang Power Clean

Front Squat

Push Press

Complete 3 reps each if you're a beginner, then progress to 4 and eventually 5. Try using a weight that equals half your body weight. If you weigh 200 lbs, use 2x50lb DB's.

Hit the sleds after the workout

LS-W1D5

Barbell Complex

5 sets, complete 5 reps each exercise before moving to next exercise. Start light, go heavier every set. If one or two movements are very difficult for you, and the weight would be severely limited by said exercise, then practice it exclusively before the complex, and eliminate it from the complex. Do not execute a new skill in a high rep set. Simply practice the exercise with little or no fatigue, then when you acquire proficiency you can include them in your complexes. The first three movements are performed with a snatch (wide) grip, then before the fourth movement adjust quickly to a clean (shoulder width) grip with the weight at the hip.

Muscle snatch

Overhead Squat

Push Press Behind Neck

Bent Over Row

Hang Power Clean

Front Squat

Push Press

Good Morning

Back Squat

Dead Lift