Group: Warm up lifts as necessary
MOB: Wrists and Shoulders
WoD: “The Bear” Complex
5 Rounds* of
7 Iterations of the following complex:
1 Power Clean
1 Front Squat
1 Front Push Press (to back rack)
1 Back Squat
1 Back Push Press (back to front rack or hang position)
Notes: Once you start the complex, the bar CANNOT rest on the ground. Each round must be heavier than the last. If you put the bar down, do 5 burpees before beginning again. There is no clock for this, do it at your own pace.
Also, clusters OK.
Score: Heaviest completed complex done unbroken with no bar rest
MOB: Roll Posterior and Quads / Lax pecs and shoulders