Monday, June 27, 2011

WOD:
Bear Complex

7 Sets of the following sequence:
   1 Power Clean
   1 Front Squat
   1 Push Press
   1 Back Squat
   1 Push Press

5 Rounds with rest between rounds to load up.
The goal is to work up to max load on the 5th round.  There will be no time component for this WOD but all classes will end as scheduled.

Break up or combine the movements any way as long as the following rules are met:
NO RESTING ON THE GROUND (even to re-grip) during each round
Power Cleans starts at the ground and finishes standing with full hip extension
Squat Cleans or DeadLifting to Hang Power Cleans are acceptable
The squats have to go BELOW parallel
Presses finish with lockout overhead, Push Jerks are acceptable
Combining Front Squat and Push Press (i.e. Thrusters) is acceptable