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20 min Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, and second Push Press. Build to 1 RM

5xBear Complex 70/50

All movements must be completed to their individual standards before moving onto the next 1 e.g The Clean to Front Squat, to Push Press is not a Cluster (The knees and hips must be locked out at the end Power Clean before going into the Front Squat, the same goes for the Front Squat before going into the dip and drive for the Push Press) etc.

Warm up movements then
12 min AMRAP
15 Hang Cleans 45/30
12 Front Rack Lunges
10 Min to Set a 1 RM Squat Snatch
12 min AMRAP (Time to FLEX)
Complex of:
4 Snatch Grip Deadlift 45/30
4 Hang Snatch
4 Snatch Grip Push Press (Behind the neck)
Complex must be UNBROKEN. If the bar is dropped before the complex ends, 3 penalty burpees and start the round again WITHOUT counting the

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