THURSDAY'S W.O.D

" BEAST OF BURDEN'S "

This is a revamped version of a popular exercise known as the " BEAR COMPLEX ", only I have added a twist at the beginning of this exercise to make it a trade mark " BEAST " exercise !!!!

So how you execute this exercise is with a light weight bar ( start this off light ) start in a push-up, or Burpee position, move into a clean position, clean the bar to the chest, front squat, push press, lower to back squat then squat, push press again, and return the weight to the bottom..

Do 4 sets of 7, increasing the weight each round !!!!

So , once again...........to execute this exercise, ( from the push-up position ).........

POWER CLEAN + FRONT SQUAT + PUSH PRESS + BACK SQUAT + PUSH PRESS, THEN RETURN THE WEIGHT TO THE FLOOR, IF YOU DROP THE WEIGHT UNCONTROLLED, DO 20 PUSH-UPS !!!!!!

FOR MORE INFO ON THE EXERCISE, VISIT YOUTUBE, AND SEARCH " BEAR COMPLEX" ADD MY TWIST ( STARTING IN THE PUSH - UP POSITION FOR AN EXTRA CHALLENGE )