Monday.

Lift: 

12 Minutes to find 1  rep max of Bear complex. (1 Power clean, 1 front squat, 1 shoulder to overhead, 1 back squat, 1 behind the neck shoulder to overhead, all unbroken) 

If you are comfortable with all the movements, you can combine them, think squat clean thruster or explode out of your back squat to your overhead in one fluid movement. The less time you have the bar the less energy you use. 

If you aren’t comfortable with all the movements, this is a great way to work on form and get comfortable with movements without letting go of the bar. Stay light and work on mechanics. 

Wod: 

50 Bear complex 135/95

To count as a rep 1 complex of all movements must be unbroken. This should be challenging with weight, if you can get more than 5 complexes continuously, it’s too light, think maybe 2 or 3 in a row possibly. This is a lot of reps, so think about efficiency and move the bar quickly from each movement to the next. 

 

Post wod abs: 

30 Strict Toes to bar