buy in: 3x bear complex 95/65, rest 2 min between rounds
How To Perform The Bear Complex
The Bear Complex consists of 5 barbell exercises performed back to back without resting. Each exercise flows naturally into the next. You start by power cleaning a barbell off the ground. With the barbell now resting at shoulder level perform a front squat. The third exercise in the Bear sequence is the push press. Using momentum, press the barbell over you head and lower it back down in a controlled manner to the back of your shoulders. From this position you will perform a back squat. After the back squat, perform one more push press, returning the bar to the front of your body and then back to the ground.
Perform this circuit 7 times without stopping. This is called one round.
Partner wod:
200 meter partner carry
6 rounds for time- one partner works at a time- the other rests
30 kbs 53/35
20 burpees
10 hand release push ups
200 meter partner carry
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