The Bear Complex
7 sets of the sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Rounds, rest between rounds as needed. Post loads to comments.
Rules:
* No resting the bar on the ground during a sequence, you CAN rest between rounds.
* Break up or combine movements in any way so long as they following are met:
- The cleans starts at the ground and finishes standing at full hip extension.
- The squats have to go below parallel and the presses finish locked out overhead.
- Jerking is acceptable, as are squat cleans and deadlifting then hang cleaning.
- The squat and push presses can be distinct or combined into thrusters.
- You CAN'T receive the clean in a squat and go directly into a thruster, stand first.
No time component: rest anywhere anytime except on the ground. Do 7 sets of the sequence per round, and 5 rounds to get to your max load.
VIDEO DEMO: Bear Complex WOD...[wmv][mov] Freddy C (on the left) and Jolie Gentry of CrossFit One World