Synergy Fitness – CrossFit
Front Squat (5, 5, 5, 5, 5)
take 5 sets to work up to a heavy 5 reps.
3 Reps of the Bear Complex
(1 rep = Squat Clean into a Thruster, Back Squat into Back Rack Thruster)
Rest 5 Min then Repeat the entire 3 rounds.
Barbell weight: 95-115lb/65-75lb/45-55lb)
Choose a weight that you can do the whole complex smoothly.
The weight you choose should allow you to be CAPABLE of doing all 3 reps of the Bear Complex unbroken. Doesn’t mean you have to – just means you could if you wanted to.
Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).
When lowering onto the back – BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.
Go hard and fast on the burpees!!!
Score INCLUDES the 5 min rest! Just do one long running clock!