Warmup5min run
2 rounds
5 pull ups
10 push ups
15 squats
2 Turkish Getups
Strength
Bench Press Week 4
WOD
The Bear Complex
1 rep of each:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
All this equals one set and you do 7 sets to equal one round for a total of five rounds. Once you start a round you may not put down the bar. Touch and go to start each round. At the end of each round, increase the weight. This is not for time. Rest as long as you need between rounds.
Start light. It gets heavy quickly.
1 rep of each:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
All this equals one set and you do 7 sets to equal one round for a total of five rounds. Once you start a round you may not put down the bar. Touch and go to start each round. At the end of each round, increase the weight. This is not for time. Rest as long as you need between rounds.
Start light. It gets heavy quickly.
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