The Bear Complex

Warm Up: Quadraped movements x4, PVC,
5 Rocking Bridge or walking bridge on wall, 10 hollow rocks, 10 arch rocks.

Buy in: Barbell Complex #1, Mechanics of all lifts, 2x with light weights.

WOD:
"The Bear" (compare to 12/28/09)Bear Complex WOD...[wmv][mov]

7 sets of the following sequence per round. 5 rounds to get to your max. weight
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

There is no time component to this workout. Rest as needed in between rounds. The bar must not rest on the ground during a round, even to re-grip.

Cash out: Tabata Hollow Holds.

All workouts will be scaled to your individual fitness level.