WOD

“The Bear Complex”

5 Rounds of 7 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one repetition. You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets. This is not a timed workout, this is for max weight only. Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.

For time:

15-12-9
Push Jerks
Bar Over Burpees
*30 Double Unders after each round.

Barbell 50/35kg

CAP 10

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds

1) 5-10 TTB
2) 10-15 Box Jump
3) 5-10 Hang Power Clean (60/40kg)

pause front squat 2RM

 - 1sec pause at the bottom

6 x E90SEC

3 strict pull up 

-1-2 reps in tank

E90s x9
Snatch
3-2-1
3-2-1
1-1-1

AMRAP 25

15 Bar Over Burpees
10 Chest To Bar Pull Ups
15 Power Clean
10 Bar Over Burpees
10 Chest To Bar Pull Ups
10 Power Clean
5 Bar Over Burpees
10 Chest To Bar Pull Ups
5 Power Clean

Barbell 70/50kg
Masters 40+ 60/40kg

5 Sets of 2 Floor Presses

Deadlift 3-3-2-2
(1-2reps in tank)