Tuesday, July 13, 2021

Performance

5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press (from behind the neck)
*New set every 5min*

The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout. You may not change the load mid-round.

Increase loading conservatively.

Intermediate

5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press (from behind the neck)

*New Set Every 5min*

Fitness

AMRAP in 25 min of:

5 unbroken sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press (from behind the neck)

after you complete 5 sets, complete:

400m Run
30 Weighted Sit-ups

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