WARMUP:
INSTRUCTOR LED
STRENGTH:
15 MINS. TO COMPLETE
5RM PULLUP
WOD:
BEAR COMPLEX
YOUR COACH WILL EXPLAIN THE WORKOUT AND THE FULL SET OF RULES
THERE IS NO TIME COMPONENT TO THIS WORKOUT
SO REST BETWEEN ROUNDS AS NEEDED
ATTEMPT UP TO 5 ROUNDS INCREASING WEIGHT EACH ROUND (7 SETS EQUALS A ROUND)
THIS WORKOUT IS FOR MAX WEIGHT THROUGH A SUCCESSFUL ROUND
A SUCCESSFUL ROUND MEANS NO DUMPING AND/OR RESTING THE BAR ON THE FLOOR OVER 7 SETS
THAT MEANS TOUCH AND GO ONLY AT THE FLOOR
HOWEVER, THE BAR MAY REST ANYWHERE ON YOUR BODY, AT ANY POINT
5 ROUNDS (REST AS NEEDED IN BETWEEN)
7 SETS (TOUCH AND GO ONLY AT THE FLOOR, BUT REST THE BAR ANYWHERE ON YOU)
1 SET EQUALS
1 POWER CLEAN
1 FRONT SQUAT
1 PUSH PRESS
1 BACK SQUAT
1 PUSH PRESS
AND REPEAT 6 MORE TIMES
THRUSTERS ARE ACCEPTABLE IN PLACE OF A SQUAT AND PUSH PRESS
HOWEVER, A CLEAN THRUSTER TO START ANY SET IS NOT ALLOWED
A DEADLIFT WITH A HANG CLEAN IS ACCEPTABLE
JERKS ARE ACCEPTABLE IN PLACE OF PUSH PRESSES
COOL DOWN:
INSTRUCTOR LED