https://www.youtube.com/watch?v=oOd_VaYDFSw THE BEAR COMPLEX five sets of 3 3 3 3 3 more advanced do 7 sets, weight depends on what you can press. The Bear is a five-lift complex consisting of a:
- power clean,
- front squat,
- push press,
- back squat, and
- second push press.
WOD FT
- 15 12 9 5
- Ring dips
- walking side lunge with Kettlebell shoulder carry
- 20-30 sec hang on bar, coming down slowly
- 400, 300 200 100 m run or row
BEGINNERS -SCALED DOWN WORKOUT
- 15 12 9 5
- dips, banded on matador or use bench
- walking side lunge with Kettlebell shoulder carry -MW
- 20-30 sec hang on bar, coming down slowly
- 400, 300 200 100 m run or row