Warm up: 2 minute bike / empty bar work
- Find max weight on the “Bear Complex”
Without stopping or dropping the bar, complete the following sequence, Seven times:
- Power Clean;
- Front Squat;
- Push Press (have bar land behind head, in rear-rack position);
- Back Squat;
- Push-Press (have bar land on chest, in front-rack position).
2. Every minute on the minute for 16 minutes:
Odds: 15 seconds all out air bike
Evens: 1 Power clean + 2 jerks
crossfithavoc.com 