Monday 12/28

Bear Complex


Lift - Power Clean 3X3 (Three sets of your 3 rep max)

Bear Complex:  Without letting go of the bar (go as heavy as possible, your 1RM push press is probably close to the weight you should be using), perform;
1. Power Clean
2. Front Squat
3. Push Press
4. Back Squat
5. Push Press (from behind the head)

Completing all these movements without dropping the bar constitutes 1 set.

Perform 1 set of the Bear Complex on the minute for 15 minutes.  Dropping the bar in the middle of the set is a 5 burpee penalty, taking longer than a minute on any of the sets is a 5 burpee penalty.  Do all penalty burpees after the WOD.