Level 1

5 Rounds For Max Load;

7  sets of “Bear” complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Level 2

5 Rounds For Max Load;

7  sets of “Bear” complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Max is higher than 115/68

Level 3

5 Rounds For Max Load;

7  sets of “Bear” complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

* Max is higher than 165/83

Level 4 Rx

5 Rounds For Max Load;

7  sets of “Bear” complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

* max needs to be 215/110 or higher

Motivation

“The best pace is a suicide pace, and today looks like a good day to die” -Steve Prefontaine

Strength

high hang pause clean; 10 minutes to find heavy single

Strategy

  1. barbell complex is any series of movements performed back-to-back with a barbell in which the set number of reps is completed for each movement before moving on to the next and the barbell never leaves the athlete’s hands until all the lifts and reps are completed.

Doing one each of the 5 movements is a “set” of the bear complex. Complete 7 sets unbroken (without letting go of the bar, or resting it on the ground) for 1 round. Increase the weight and rest as needed between each round. Score is the weight used for your heaviest round.

If you let go of the bar, this does not count towards your 5 rounds… try again!

Get more Awesome:  superman pushup holds