20220401

Warmup:

500M Row

Spider-Man Lunge 30’

Crab Walk 30’

Duck Walk 30’

Inchworm 30’

10 Squat2Stand

Barbell Warm-up: With and empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, Front Squat, Push Press, Back Squat, Behind the Neck Push Press

WOD:

“Bear Complex”

5 Rounds of:

Without stopping or dropping the bar, complete the following sequence Seven times:

Power Clean

Front Squat

Push Press (have bar land behind head, in rear-rack position)

Back Squat

Behind the Neck Push-Press (have bar land on chest, in front-rack position).

 

Increase weight each Round – Score = Heaviest Load

 

Compare to 12Feb2019

Video courtesy of CrossFit One World. One rep of the Bear complex consists of a Power Clean, a Front Squat, a Push Press, a Back Squat, and a Behind the Neck Push Press. The kicker is, you cannot let go of the bar during a set (7 reps). When you go from back push press of one rep to the power clean of the next rep, the bar can only touch and go off the ground. Also, the clean and the front squat cannot be combined. You must fully open the hips at the finish of the power clean before starting your front squat. But, you are allowed to combine the Front Squat and Push Press into a Thrusters. Same goes for the Back Squat and BTN Push Press into a Back Thruster. Obviously, this is going to be rough to hold onto for 7 reps, so find rest spots where you can. I would suggest if you need a breather during a round, do it when the bar is on your back for the back squat. You will do a total of 5 sets of 7 reps. Rest as much between sets, and increase weight each set.

Cool Down:

Roll out glutes, inner thigh, quads, and hamstrings (10 passes per body part)

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