Level 1

“The Bear Complex”

Each sequence consists of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

* Seven sequences combine for 1 round.

* You must complete 5 rounds.

* You are not allowed to let go of the bar until each round is completed (penalty is 10 wall balls each time).

* Build up to max weight.

* Rest as needed between rounds.

Level 2

“The Bear Complex”

Each sequence consists of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

* Seven sequences combine for 1 round.

* You must complete 5 rounds.

* You are not allowed to let go of the bar until each round is completed (penalty is 10 wall balls each time).

* Build up to max weight.

* Rest as needed between rounds.

Level 3

“The Bear Complex”

Each sequence consists of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

* Seven sequences combine for 1 round.

* You must complete 5 rounds.

* You are not allowed to let go of the bar until each round is completed (penalty is 10 wall balls each time).

* Build up to max weight.

* Rest as needed between rounds.

 

Level 4

“The Bear Complex”

Each sequence consists of:

 

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

* Seven sequences combine for 1 round.

* You must complete 5 rounds.

* You are not allowed to let go of the bar until each round is completed (penalty is 10 wall balls each time).

* Build up to max weight.

* Rest as needed between rounds.

Motivation

Strength

Warm it up

Strategy

Get more Awesome:  Goals, check in with a coach