Double Unders

Bear Complex

Skill/Strength: Skill
Double Unders
Focus on Body Position

WOD: Conditioning
5 Rounds for Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round.

Finish: Recovery
Mobility

Press & Clean

Skill/Strength: Strength
Back Squat
3 reps @ 70%
3 reps @ 80%
3 or more @ 90%

Add 10 pounds to 1RM

WOD: Conditioning
8 min AMRAP
Shoulder Press (115/80#)
Each time you break 50 Double Unders

4 mins Rest

8 min AMRAP
Hang Power Cleans (185/135#)
Each time you break 30 Air Squats

Finish: Midline
50 Sit Ups for Time

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