Outside at CFC

The “Bear” (Dumbbell) – Complete 7 unbroken sets of the following Complex:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Spend 30-40 minutes and complete between 4-6 sets.

At Home:

A1.  Dowel Power Clean – 10 reps X 7 sets, rest 0s

A2.  Dowel Front Squat – 10 rep X 7 sets, rest 0s

A3.  Dowel Push Press – 10 reps X 7 sets, rest 0s

A4.  Dowel Back Squat – 10 reps X 7 sets, rest 0s

A5.  Dowel Push Jerk – 10 reps X 7 sets, rest 90-120s

Coach’s notes:

Post the load used in each set for the Outside Bear complex, and notes for oly dowel work in At Home WOD to comments.