Wednesday

WOD

A.) 12min to establish a heavy:
Split Jerk + Clean
(The Split Jerk will be performed from the rack and then will be lowered to the floor or "dumped" from overhead, THEN you may perform the Clean)

B.) 3 Attempts to find heaviest possible "Bear Complex":
7 Sequences of the following;
Power Clean
Front squat
Push Press/Jerk
Back Squat
Push Press/jerk
OR Quicker option-
Clean
Thruster
Back Squat Thruster.

In the "Bear Complex" the bar must travel from the ground, through a front squat, to overhead, through a back squat and back overhead to complete ONE full sequence. The bar can not be rested on the ground at any stage of all 7 sequences for the attempt to count.
The first option is slower- to make sure the bar travels through each movement correctly. The 2nd option will allow you to move through the sequence faster, therefore less time holding on to the bar.

C.) Practice a weakness or Stretch.