1.  Clean Complex:

Clean Deadlift + Pause Hang Clean (pause 2 sec above the knee) + Power Jerk: work up to a heavy set

 

2.  Jerk Dip Hold:

90% x 3

100% x 3

105% x 3 x 3

*use max jerk weight

*pause 2 sec in dip position

 

3.  “Bear Complex”

  • 3 Rounds For Load
  • Complete 3 Unbroken Sets of this Complex:
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 3 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 3 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 3rd unbroken round.