MONDAY 230718
Bear Complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
Perform the complex 7 times for one round. Do a total of 5 rounds increasing the load each round to find your max. Putting the bar down during the round is not allowed. Your result is the heaviest load for which you successfully complete the round without putting the bar down and meeting each movement standard on each rep. Rest as needed between each round.
TUESDAY 140616
AMRAP in 20 minutes of:
40 double-unders
1 bear complex, 70/50kg
10 kettlebell swings, 32/24kg
Bear complex:
Power clean
Front squat
Shoulder to overhead
Back squat
Shoulder to overhead
Complete the complex from start to finish, with full range of motion on each of the exercises, for the rep to count. Start the complex over again if you fail to make it through to the end.
FRIDAY 060215
Bear Complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
Perform the complex 7 times for one round. Do a total of 5 rounds increasing the load each round to find your max. Putting the bar down during the round is not allowed. Your result is the heaviest load for which you successfully complete the round without putting the bar down and meeting each movement standard on each rep. Rest as needed between each round.