400m Run
2 Rds of
20 Jumping Jacks
15 Squats
10 Pullups
5 Burpees
Strength
Squat Clean and Jerk: 3-2-1-1-1-1
WOD
"Bear Complex"
7 Reps of the following scheme
Power Clean (touch and go on ground)
Front Squat
Push Press
Back Squat
Push Press
Once you begin a round you can rest with the bar in any position--expect on the ground.
5 Rounds of 7 Reps. Rest as needed between rounds.
Begin with approximate 50% of your 1RM Jerk and increase weight each round. Post 1RM C&J and weights for all rounds of the "Bear Complex"
RESULT
Strength: 103# pwr clean
WOD: 5rounds of:
- 7x - push press 45#
- 7x - pwr clean (no jerk) 53,63,68,73,78
- 7x - fr sqat 53,63,68,73,78
- 7x - bk sqat 53,60,65,70,75
- 7x - push press 45#
- 2-4 min rest
Bk squat
Pwr Cleans
Push Press
Fnt Squat
Pwr Clean w/ squat
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