Skill: exercise of day
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:
-Push Press (have bar land behind head, in rear-rack position)
-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: