04 MAR 2012 - "The Bear"

WORK:

5 x 3 Right Arm Dumbell Clean + Press + Windmill (see attached video)
5 x 3 Left Arm Dumbell Clean + Press + Windmill

WOD:
Complete "The Bear" (video link):
5 Rounds of the Bear Complex:
1 Clean
1 Front Squat
1 Push-Press
1 Back-Squat
1 Push-Press (from the back)

ONE ROUND consists of 7 reps of the above without dropping the bar or setting it on the ground (even to regrip). Take no more than 2 minutes between rounds. Dropping the bar results in a (F)ailure for the round. Go heavy on the last round. Post loads for each round.

POST:
3 Rounds of:
3 Kip-Ups
3 Wall Walk-Ups
3 Strict Pull-Up