3x
100 double unders
10 pull ups
10 push ups
10 OHS
Ready
5 min Burpees
Bear Complex
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
If you are done with this under 20 minutes YOU DID NOT GO HEAVY ENOUGH - if on your last set you "don't feel like you are going to shit yourself or not stand up - you didn't go heavy enough!" Carly Wood 6am BBCF
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