Militant CrossFit: 17-July-13

Warm Up:
Standard

Then:
5 sets:
DB Bulgarian Split Squat: 6-8 reps
Good Mornings: 6-8 @3013
Then:
AMRAP in 5 min:
10 hang power clean unbroken (95/65)
Then:
AMRAP in 5 min:
Barbell Bear Complex unbroken (95/65)

Tips:

Try going a bit heavier on the split squats than last time. If there are not a lot of KB or DB try doing them with a bar in the front rack position. Aim to eventually get to 1/3 bodyweight per hand. Make sure your ankles and hips are well mobilized before attempting this. Common faults include hips coming up faster than the torso – keep that chest up and use your legs & gluts to get that weight up. If you back foot cramps, you’ll need to put less weight in the back foot and have only your toes on the bench or box.  Good morning are at tempo go slow on the way down and hold for 3 seconds at the top.  Remember to keep a straight back. 

For Part B, the idea is to see how many sets of 10 unbroken cleans you can do in 5 minutes at a lighter weight. This does not mean that technique goes out the window, these should still look like cleans! You can set the bar down after 10 reps and then go again. Score is number of completed sets of 10 in 5 minutes. 

Part C is a twist on the classic Bear Complex. 1 round of bear complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push-Press (behind the neck). Usually, we would do this 7 times for max weight. Today, the idea is to see how many times you can go through this complex in 5 minutes. You cannot set the barbell down in the middle of the complex, it must be unbroken.