2-2-2-2-2
Every 30 seconds for 10 minutes, perform 1 round of the barbell Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press/Jerk
1 Back Squat
1 Push Press/Jerk from behind the neck
Go heavy, but also remember that the goal is to complete 1 round every 30 seconds for the whole 10 minutes. Your score is recorded as "X/Y," where X = # of rounds completed every 30 seconds and Y = # of rounds completed for the remainder of the 10 minute period.
Two other notes:
- For a round to be successful, once the barbell leaves the deck for the power clean, it may not return to the deck until the end of the round.
- Be sure to stand up fully from the power clean before beginning your front squat.
Fran Gots Hops
09/02/10
2 comments:
Hang Power Clean
2(95)-2(105)-2(115)-2(125)-2(135)*time to move weight upwards ... form still needs work, but getting better*
Every 30 seconds for 10 minutes, perform 1 round of the barbell Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press/Jerk
1 Back Squat
1 Push Press/Jerk from behind the neck
95# *liking this wod ... next up 135#*
Hang power clean
53-2, 63-2, 73-2, 83-f-f-1-f-f-f-f-f-f...seriously 6 fails in a row.
73-2
10 min every 30 seconds (20 rounds)
power clean
front squat
push jerk
back squat
push jerk from behind back
with 33# bar, could have gone a little heavier
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