1RM Strict HSPU, 3RM Clean Deadlift, Barbell Complex, 5 x 1min Rows

The Bear Complex

7 reps of the following complex. 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
This movement is reaching legendary status among those who dare to try it. The Bear is a brutal test of courage and a real challenge both physically and mentally. It's also great for showing you exactly where your weak links are. The Bear, probably more than any other single movement, will zero in on those weaknesses and, in many cases, fix them.

Another advantage of this beast is it teaches the body to work in a single harmonious fashion. Your body will become a seamless series of links: fluid, powerful, fast, and with great range of motion.

Beginner 6am, 9:30am or 7:30pm

(A) Deadlifts-Work 3 Reps at a time within the limitations of your movement

(B) Individually "The Bear"- 7 reps of the following complex without dropping the bar. 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press. Complete 5 rounds and increase weight if technique allows

Intermediate 6am, 9:30am or 6:30pm

(A) 3RM Deadlift + Handstand Push Ups between sets-(If proficient work to a 1RM strict HSPU)

(B) In teams of 2 "Bear on Bear" 7 reps of the following complex without dropping the bar. 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press. Starting Weight R'xd is 35/25kg. Pick a partner with same starting weight and challenge them over 5 rounds. Increasing weight every round is a must.

Advanced 9:30am or 5:30pm

(A) 1RM Strict HSPU

(B) 3RM Clean Deadlift

(C) Individually for max weight in 7 1/2mins-1 Power Clean + 1 Front Squat + 1 Front Rack Split Jerk + 1 Back Squat + 1 Back Rack Snatch Grip Jerk

2 1/2min transition

(D) Individually for completed reps-Row 300/250m 5 x 1min 30 sec recovery

Focus- (A) If you have maxed out on depth change the stimulus, e.g use parrallets or rings (B) Click for Demo (C) Note your limitations within the complex (D) It's 5 in a row, not 1, 2, miss a few