"Bear Complex"

5 Rounds For Load

Complete 7 Unbroken Sets of this Complex:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press bhd Neck
Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Time 25 minute.

Back Squat

1-1-1 @ 85%

Go Every 3:00

For time:

30-20-10 reps
DB Snatch 20/15kg
Tuck Ups

E90s x9
Squat clean
3-2-1
3-2-1
3-2-1

Split Jerks ( % Push Jerks )

1 x 2 x 85%
1 x 1 x 90%
1 x 1 x 95%
1 x 1 x 100%

Send Off 2:00

After this good quality reps Find in 12 minutes Split Jerk 1 RM

EMOM 15

Minute 1 : 10 - 15 Shuttle Sprint
Minute 2 : Max Reps Unbroken Strict Pull Ups
Minute 3 : 24 Kettlebell Swing 24/16kg

30min EMOM:
1) Row
2) 12 KBS + Box over Jump
3) rest

3 rounds for time of:

7 power clean 70/45kg
14 wall ball
21 cal erg

3 rounds
250/300m row @ hard pace
12-16 weighted box step ups (double kb's
front rack hold)
rest 2-3 min bwn
Work with quality on box step ups, perform good from and hard trying when its working time.

Congrats, more than a week of WODconnect advent calendar completed! We hope you have found the tasks helpful. Still a lot of useful, interesting and fun tasks coming up, so keep going! Today’s task is to open up your latissimus dorsi muscles, your lats. Time to take that foam roll to use again and find a rubber band, then follow the instructions given here:

http://blog.wodconnect.com/post/104679615707/crossfit-mobility-basics-2-4-lats