e2mom for 18min (nine sets):
- 1 Muscle-up/ Bar muscle-up
- 3 hang clean and jerk (full clean) @ 70/50kg
- 30 du
In 20 minutes find your max bear complex, 3-5 sets.
One bear complex is seven rounds of the following sequence:
- Power Clean
- Front Squat
- Shoulder to overhead
- Back Squat
- Btn shoulder to overhead
Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set (not even re-grip). Goal is to increase loads each round to complete “The Bear” with max load. Rest as needed between sets. You must power clean the bar to full standing position before squatting the weight. Thrusters are allowed. Start with an empty bar.