Warm up:
Warmy
2 rds of “the bear” complex (75/55)
20 jumping jacks in between rds.
“The Bear Complex”
Without stopping or dropping the bar, complete the following sequence:
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).
Xfit WOD;
400m Run
5 Bear Complex 95/65
300m Run
3 Bear Complex
200m Run
1 Bear Complex
Pull up work
21,13,12,11,11
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