With an empty bar or PVC:
3 Hang Muscle Cleans
3 Hang Power Cleans
3 Strict Presses
3 Power Cleans
3 Front Squats
3 Jerks (push or split OK)
A. Strength: Bear Complex (15:00)
4 attempts to build to a heavy bear complex:
1 Power Clean + 1 Hang Power Clean + 1 Front Squat + 1 Jerk + 1 Back Squat + 1 Jerk (from back rack)
This isn't exactly a “Bear Complex’ but I’m calling it that anyway.
As a team of 2
ME Clean and Jerks (165/115, Power OK)
Score = total reps as a team.
Reps Do not have to be divided equally (but shouldn't be total one-sided)
Rest 4 minutes
8:00 to establish a 1RM Clean and Jerk
Score = total weight as a team.
We have "GRACE" coming next Sunday for B4B–this should be great prep for that.
For part 1, use a weight that is heavier than the weight you plan on hitting for "Grace."
Extra Credit 1: Meal Prep.
Extra Credit 2: Donate to Barbells 4 Boobs.
We're already more than halfway to our goal of $1000! ..If we get to 1500, Elie will do "Grace" in a tutu!!!
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