August 13, 2018
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4 x 4 of the following Bear Complex:
1 power clean + 1 front squat + 1 shoulder to overhead + 1 back squat (use caution bringing bar to the back rack) + 1 shoulder to overhead from behind neck.
That is 1 cycle of the complex. Complete 4 cycles without the bar touching the ground (power cleans will be from below the knee after the initial power clean). Rest between each set.
rest then
amrap in 8 min:
20 lateral jumps over bar
10 burpee over bar
5 chest to bar pull ups
