Warm-up
Row 1000m – warm up the bear complex and work on muup efficiency or transitions.
Strength
Every minute on the minute for 10 minutes
1 Bear Complex
-Power Clean
-Front Squat
-Shoulder to Overhead
-Back Squat
-Shoulder to Overhead
Games 215,145
Regional 205,135
Open 185, 115
The goal is to move quickly through the complex. The weight should not change from round 1-10. no thrusters allowed.
WOD
30 Muscle-ups
21 Clean and Jerks(135,95)
2000m Row