SWOD:
“The Bear Complex”
7 reps of the following sequence:
Power clean
Front squat
Push-press
Back squat
Push-press (from behind the neck)
-5 rounds for max load-
Rest as needed between rounds
Watch this video for the rules:
[yt]http://www.youtube.com/watch?v=0WOP9J7QPwI[/yt]
Rules of the Bear Complex:
1. No resting on the ground (even to re-grip). Failure to do so designates a failed set and the athlete must stop.
2. Failed sets absolutely count as one of your five (duh).
3. Athletes can break up or combine hte movements as long as the following are met: the clean starts at the ground and finishes standing with the hip at full extension, squats go below parallel (duh) and push presses finished locked out overhead.
4. Push jerks are acceptable.
5. There is no time component for a set, the athlete can rest anywhere EXCEPT on the ground.
6. Athletes perform 7 rounds of the sequence to get through one set. There are 5 sets.