2 July WOD 

Strength: 15 min to find a 1rm clean 
WOD:

“The Bear”: 
5 rounds – Without stopping or dropping the bar, complete the following sequence, seven times:
-1x power clean
-1x front squat
-1x push press
-1x back squat
-1x behind the neck push press
 
*Feel free combine the movements so 1 rep would look like: squat clean + thruster + back squat + back rack thruster. So 1 round would be 7 reps of the above sequence without letting go of the bar. After each round, rest as needed and increase the weight on the bar. The fifth set should be a serious gut check.

*extra work

2 rounds

25 wallballs

50 double unders 

7 min cap

%d bloggers like this: