The Bear Complex

5 rounds of the Bear Complex at ascending weight with as much rest between rounds as necessary. There is no time component to this workout.

Each round is 7 reps of the complex:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

The bar will touch the floor on each power clean, but resting the bar on the floor constitutes failure. You can rest and regrip with the bar on your shoulders or at your hip. You can combine the movements (thruster), but you cannot do a full squat clean and skip the front squat. You can jerk the weight overhead if necessary.

See this video of the barbell Bear Complex being performed, and this article for how to perform the complex with dumbbells.

Today's park workout will be at Stewart Park at 6:30PM. Eastern side of the park near the Youth Bureau. Yes, it will probably be raining, but you'll just be altering another variable in your workout, like weight, reps, time of day, or hydration. You'll be building character. We'll be doing an interval workout consisting of the dumbbell bear and sprints.