Thursday, June 14, 2012.

3 RFT:
– 7 Bear Complexes.
– 400m Run

Bear Complex Standard for today:  Power Clean, Front Squat, Push Jerk, Back Squat, Behind the Neck Push Jerk.  All performed separately (no thrusters or squat cleans).  This is going to be a touch and go after rep 1 thru rep 7 without stopping.  Penalty for dropping the bar will be 5 burpees which will be performed immediately.  Choose your weight wisely! 🙂

Rx’d: 155#/115#
Intermediate: 115#/75#
Scaled: 95#/65#

Core: 100 Situps FT