Posted on

30 September 2019

Warm-up: Coach’s Choice

Strength/Skill: Review the Bear Complex

WOD: Bear Complex (7 x 7 x 7 x 7 x 7 x 7 x 7)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Stimulus/Focus: You have 5 minutes for each of 7 rounds. You must complete the above complex 7 times without releasing the bar. Increase weight each time. Your score is the highest weight you can successfully complete in one 5-minute round. The second push press can be a push jerk. Keep your mind and body engaged or you will fail this-seven reps is a lot of time on the bar.

Cool Down: 400 Meter Run