WARM UP: 8 min
run 400 m
pendulum walk
3 kipping swings
10 cleans (pvc/bar)
10 push press (pvc/bar)
MOBILITY: Side Rib Smash
SKILL: Mobility
WOD: “Bear Complex”
5 Rounds-
7 Sets
Power Clean, Front Squat, Push Press, Back Squat, Push Press (add weight each set, with good form- build to max set)
Hand does not come off bar for the 7 sets.
Rest as needed between rounds
1) Start LIGHT, rest as needed between sets- hands do not come off bar, rest in front rack or w/ bar on back if needed.
2) When bringing bar back OH, land on traps, not spine
3) The press OH is push press, not jerk, so be mindful of this.
4) Watch this video for WOD demo
5) I'm sorry to be missing this one
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