Skill: exercise of day

Met-con:

15′ amrap

1 Bear complex (power clean + front squat + push press + back squat + push press x 7 )

9 knees to elbows

Score: round e rep

–One&Only Team competitor–

Strength: “The Bear Complex”: 5 rounds – Without stopping or dropping the bar, complete the following sequence, seven times:

-Power Clean
-Front Squat
-Push Press (have bar land behind head, in rear-rack position)
-Back Squat
-Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Goal is to add weight each round and work up to a max weight complex. Rest as needed between rounds.

Work Capacity: 3 rounds – Complete as many reps as possible in 5 minutes of:

-3x overhead squat (135#/95#)

-6x box jump (24in/20in)

-9x knees to elbow

*rest 2 min between each round

Conditioning (Optional): 4 rounds – Every 5 minutes, complete:

1x800m sprint.

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