Warm Up: 2Rds of:
10-KB Swings 45/35lbs
Skill: Rope Climbs 10-15min worth of work. Try and get up the rope in as few bites as possible.
WOD: for time:
1 – Bear Complex 75/55lbs
1 – Bear Complex 95/65lbs
1 – Bear Complex 115/75lbs
Bear Complex = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press (Behind the neck) x 7
The reason that it is called a “Bear” is because the bar can not rest on the ground during each complex. Which means it’s a touch and go. Rest in the back rack position. Penalty for resting the bar on the ground is 5 BURPEEs at the time of the bar resting on the ground.