Bear complex
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

Goal & Intensity:
- Today we’re testing your max weight in the Bear Complex. This will be your summer starting point – unbroken sets with good mechanics.
- One round = 7 unbroken sets of the following barbell complex:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press (from behind the neck).
- Complete 5 unbroken rounds. Increase the load between rounds (not mid-round).
- Rest as needed between rounds, but perform a set every 4 min to be able to complete with in the time cap 20 min.
- Be conservative with weight increases – better to finish all rounds than fail early. The first 1–2 rounds should feel manageable – don’t burn out too soon.
- In order to get the endurance benefits from this workout, you need to complete unbroken sets; so pick a load that allows you to achieve that goal.
- Movement Standard:
Perform each movement clearly, we perform front squat and push press, no thrusters today. All squats must go below parallel, and presses must end with arms locked out overhead.
- RPE: 8–9/10. Aim for a heavy but technically clean final round.

Beginner: Men 35 kg / Women 25 kg
Intermediate: Men 52.5 kg / Women 40 kg
Advanced: Men 70 kg / Women 47.5 kg
Experienced: Men 100+ kg / Women 70+ kg