Skill Work: EMOM 6 Mins
4 ring dips
4 strict pull ups
Weightlifting: Bear Complex
EMOM 10 mins 1 bear complex, start at 65% of your best Clean and Jerk and work up as you feel comfortable.
Bear Complex Movement:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Second Push Press
Be careful on re-racking the barbell to your back from overhead, you want to come on to your toes and soften the load on your back as it hits your traps
WOD: (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
- 20 pull ups rx+ chest to bar
- 800 meter run