CrossFit South Rockland

Monday, March 20, 2017

Monday 3/20

Clean Warm up
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats

Clean technique (add jerk if necessary)
Hit each drill for 5 reps without taking a break:
Tall Clean High-Pull
Muscle Clean
Front Squat
Tall Clean
Press in Clean (Front rack Sots press)

The complex itself

The Bear Complex
20 minute AMRAP
(w/105 m/165)
4 power clean
4 front squat
4 push press
4 back squat
4 push press behind the neck

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