Strength:
Pull Up
Pick 1 of 3 of the following:
-weighted strict pull ups
5×3
-strict pull ups
5x athletes choice
-6-10 negatives (quality over quantity)
plus 5x chin up hold (10-30 seconds)
Conditioning:
Bear Complex
5 rounds
1 power clean
1 front squat
1 push press
1 back squat
1 push press
(1 bear complex=above movements x 7 or 35 reps total)
build to as heavy as possible