Front Squat

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Skill/Strength: Strength
12 Min EMOM Of Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Starting with either 70% or 80% Press. Progressive loading so long form is good and lifts are made. Get heavy!

WOD: Conditioning
4 Rounds of:
1 Min Row
1 Min Rest
1 Min Air Bike
1 Min Rest
1 Min Sumo Deadlift High Pull (75/55)
2 Min Rest

Compare to 14 Dec

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

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