Sunday’s WOD:

Please make sure you do each exercise separately.   It is a front squat, pause, then push press. It isn’t a thruster.  Same from the back squat to the push press and power clean to the front squat.  Each movement is independent of the other.  Have fun!

“The Bear”

Without stopping or dropping the bar, complete the following sequence, seven times:

  • Power Clean;
  • Front Squat;
  • Push Press (have bar land behind head, in rear-rack position);
  • Back Squat;
  • Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

**If you are unsafe to lower the bar onto your back, you may use a rack to go from the push press to the back squat.  This will not count as Rx’d, but will keep you safe.

Compare to 4/26/15.

Categories: CFSL BLOG

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