Warm up:TC Skill/Strength:

  • 3 Power Cleans every 45 seconds for 8 rnds (you choose weight that can be maintained )


For time

  • 50 Bear complexes 95/65

Two ways for the bear complex

1) Power clean-Front squat-shoulder to overhead-to back squat -back to overhead

2) Squat clean-Thruster- back squat to thruster off back

Bar must start from the ground each time

*20 Min Time cap*