Bear Complex

10:00 - Wall Walk Practice 

Bear Complex

Without stopping or dropping the bar, complete the following sequence, seven times:

  • Power Clean
  • Front Squat
  • Push Press (have bar land behind head, in rear-rack position);
  • Back Squat
  • Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.


  1. There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.
  2. Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.
  3. Athletes are to START LIGHT, and add weight after each completed sequence of seven.
  4. Buddies: You will be doing a scaled version of this workout.