A. Cleans
Beginners and Intermediate: Technical work on Power Cleans for 25 minutes.
Advanced: Go up to a heavy single but not a max.
B. The BEAR!!!
One of my favourites. Remember that each round is NOT for time. YOu can rest with the bar on your back, shoulders, whatever. Take a look at this classic CrossFit video. It is sure to inspire you.
You want to increase the weight with each set. Don't start too heavy!
To give you an idea, I usually start at 85 lbs and do my last set @ 105 lbs, although I haven't done this wod in about a year.
PM. WOD for BCBD
2000 meter row for time.
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