The Bear Complex: Power Clean

Front Squat


Back Squat


The workout goes like this: You will perform 7 reps of the complex above for 5 rounds adding weight each round and resting between rounds. The complex is the above exercises completed one time each and when all 5 exercises are done once it will be considered 1 repetition do 6 more to complete the round then REST. It is to be performed as a touch and go there are no “re-grips” on the floor. Rest should be 3-5 minutes.

You may tie all the lifts together, as in do a squat clean into a thruster and then lower onto your back and do a back squat into a thruster. As long as the bar starts on floor and you perform some form of a front squat and a press and some form of a back squat and a press it will be a good rep. Good luck and post all rounds to the whiteboard and to the Zen.