April 17th WOD

THE BEAR COMPLEX

Perform 5 sets of 7 sequences (complexes) of the following exercises:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Rules: 

1. ***Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set. 
2. FOR CLASSES YOU MUST COMPLETE ALL MOVEMENTS, THEY DO NOT "FLOW" power clean, pause, front squat, pause, push press, pause, back squat, pause, push press. 
3. ***Goal is to increase loads each round to complete "The Bear" with max load.  
4. ***Rest as needed between sets.
5. **If you let go, drop the bar in the middle of your set you are DONE. you rest between rounds.
6. **WATCH THE VIDEO!
7. **you begin at the weight you know you can do. start light, then add weight each round. you are going for MAX LOAD.   

The top video the athletes are pausing after each movement. THIS IS WHAT YOU ALL WILL DO!!!!!

Andrea Ager with a 125 Bear on her last round. Notice she goes straight in to a thruster, she DID NOT PAUSE between movements, YES it still counts but we want to insure that you all complete the movements since not everyone has done BEAR before. and also notice her fight to not let go of the bar!!!