If you have ever encountered the Bear Complex, your knees may quiver a bit at the notion of another go at this WOD. Created by John Davies, a strength coach who wrote “Renegade Training for Football,” this complex is truly a full body kick in the ass workout. Complexes are amazing for all aspects of training. In one session, you train your metabolic conditioning (met-con), muscular endurance, strength, strength-endurance, and mental fortitude all at once.

The above video explains the WOD pretty well, but the rules are as follows:
1. Perform 7 reps of the complex without resting on the floor per set. Touch and go only for the Power Clean.
2. You can thruster the push presses from both the squats, but the first movement has to be a power clean…(no squat clean to thruster).
3. Rest as needed between sets.
4. Penalty for a bar touching the ground is 5 burpees per violation post-WOD.

WOD 02.08.10

Bear Complex
5 sets of the following complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press