(a) OHS 5 – 5 – 3 – 3 – 1 – 1
(b) AMRAP in 7min
“Bear Complex” @ 70/45kg
- Open session 2day at 7am til 8am and 4pm til 6pm only crew.
- 1 ’round’ of the ‘Bear Complex’ comprises of 1 power clean/1 front squat/1 push press/ 1 back squat/ 1 push press (from behind neck). Partitioning the movements is not a necessity but good for skill, technique and resilience development. It will be much harder though. Alternatively, you could do the following sequence that goes through the same ROM but linking exercises together. Clean-to-thruster/back squat-to-behind neck thruster.
- You can drop the bar between rounds for this workout.