OHS
3-3-3-3
Front Squat
2 x 5, 1 x 5+
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.
Finale - 3 options:
- Accumulate 1:00 in a handstand - free-standing or against a wall, but if against a wall, you must wall walk into the handstand. Choose option 1 if you cannot get completely vertical - you'll accumulate 1:00 in an angled wall walk position.
- 3 ME (Max Effort) handstand holds (free-standing)
- 3 ME (Max Effort) handstand walks (for distance)
Thrusters . . . so much fun!
1 comment:
Yes! I am the first to comment!
My barbell complex score is 20/ 0, which is an undefined value! Great to be undefined with the barbell complex!
(by the way, Phil....we all agreed that this value was undefined!)
I went light, only 33# bar; wish I had lifted more.
front squat 2x5, 1x5+
warm 33-5 43-5
work 53-5-5-10
finale wall walked into an almost but not vertical handstand 30 sec, 30 sec
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