A.
10 minutes – pull up rig traverses
B.
3 attempts to find max Bear Complex
Bear Complex = Power Clean + Front Squat
+ Jerk + Back Squat + Jerk
You may squat clean, but must perform a front squat immediately following. You
may also thruster the bar overhead coming out of the front & back squat
315 Bear Complex
315 Bear Complex
C.
“Sled Helen”
3 rounds for time of:
100yd sled push
21 Kettlebell Swings (53/35)
12 Pull-ups
A: We definitely played around on the bars today. First we started from one end and monkeyed all the way to the other end without dropping. Then we did 2-handed swings from bar to bar about 3/4 of the way down. After this I hit a set of 10 chest to bars.
ReplyDeleteB: 185, 205, 225
* I had to do a variation of the complex since I still can't get down into a full front squat. So I did the power clean - jerk - 1 1/4 back squat - rack jerk.
C: 8:50
* The sled push just destroyed my legs and turned them into jello. Hit all the swings unbroken... Hit the first 2 sets of pullups unbroken, and went 6-3-3 on the last set.