5-13-22


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.


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