May 19, 2014
Begin at 0:00
For time:
- 30 Bear Complexes 115/75
For this workout a “bear complex” will consist of:
- Power clean
- Front squat
- Push press or Push jerk
- Back squat
- Push press or Push Jerk
*Note, you may combine the 1st 3 parts into a “squat clean thruster”
*You can “rest” in the hang, front rack, overhead, or back rack
*IF YOU DROP THE BAR you must perform 3 burpees, 6 toes to bar, and 9 wall ball shots 20/14 before picking up the barbell again
Begin at 25:00
For time:
- 30 pull-ups
- 15 overhead squats 135/95
- 20 pull-ups
- 10 overhead squats 135/95
- 10 pull-ups
- 5 overhead squats 135/95
Begin at 45:00
4 rounds:
- 20 abmat sit-ps
- 10 hspu
- 5 deadlifts 335/225