FRIDAY 13th
Clean Day!
Bear Complex:
-1 Power Clean
-1 Front Squat
-1 Jerk (any kind today)
-1 Back Squat
-1 Back Jerk (any kind today)
Approach loosely based off 1RM Clean and Jerk
0:00-30%
2:00-40%
4:00-50%
6:00-60%
8:30-65-70%
11:00-70-80%
14:00-75-90%
17:00-80-100% (success thru here)
20:00-Get Sendy Wit It
PART 2
EMOM 16
-Even: 1 Heavy Bear Complex
-Odd: 40 second AMRAP Row for Cals
Bear Complex is a mandatory element to score this workout. Assuming you hit all 8 Bear Complex, your score is TOTAL CALS for the 8 sets on the rower.