Warmup:
– 10 x BearComplex
Strength: 20´For 1 Rm
– Clean and Jerk
*Ideally a squat clean and split jerk, but a power clean and jerk is acceptable if your mobility and/or technique does not allow a full clean.
Strength: E2mom for 12´a Superset of
– 5x Strict Press + 6 Push press w/ 3-4s negative (use ~85-90% of 5 RM press)
WOD: 10′ Amrap Max.
– Bear Complex
*with 60% of Clean and Jerk of today
*every break do 4 Burpees over the bar