August 6, 2012


7 Bear Complex @ 135/95

50 Double-Unders

5 Bear Complex @ 155/105

50 Double-Unders

3 Bear Complex @ 185/120

50 Double-Unders

Notes: 1 Bear Complex = 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and Front Squat into a Squat Clean, or you may Power Clean then FS. A full standing position must be achieved before the Push Press or Push Jerk begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the Back Squat should be performed. After the Back Squat a full standing position must be achieved before the Behind the Neck Push Press or Push Jerk begins (again, no Thrusters). When the Barbell returns to the front rack 1 Bear Complex is complete.

The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the Barbell off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.