Barbell Warm-up

Olympic Lifting:

Every Minute on the Minute x 3min 3 High Hang Power Clean + 1 Jerk @50%

Rest 1min

Every Minute on the Minute x 3min 2 Mid-Thigh Power Clean + 1 Jerk @50-60%

Rest 1min

Every Minute on the Minute x 3min Mid-Thigh Power Clean + Jerk @60-70%

Conditioning:

A “Bearish” Complex for Load

Every 4min x 16min Complete 1 Round of the Bear Complex

1 Round = 7 Unbroken Sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

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. Increase the load each set. You may not change the load mid-round.

If you’re new to these barbell movements, it’s best to stay with one load for the entirety of the workout.

Yes, you can link movements together, such that one rep may look like a Squat Clean Thruster (when you go from the squat clean directly into the thruster with no pause) then a Back Squat Thruster (when you go from the back squat into the thruster with no pause).