For time:
7 Bear Complex @95/65#
50 Double-Unders
5 Bear Complex @ 135/95#
50 Double-Unders
3 Bear Complex @ 155/105#
50 Double-Unders
Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.
The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.

20 thoughts on “Coach K”
Not a good morning…
Could have done way better with weight.
10:51 (65, 75, 85, du)
I feel everyone’s pain on this one! Ouch!
Sounds complex.
once you do one its pretty simple
just curious, is it a power clean, then squat….or can you squat clean
then, can you press then go straight to the back or do you have to lock out, go back to rack, then shift to the back
you can squat clean and after the PP you bring it down to your back
if you read the information posted below the picture it would answer your questions
who said I can read?
He’s an LSU fan, it’s understood that he can’t.
HI-OOOOO
Lol. DJ- I was going to say something earlier about the notes, but I didn’t want to sound mean. Good one Casey.
i would hope cause you love pointin out my grammar. and garret its jason he can take it
honestly…what does it matter? you aren’t going to go anyway!
Im going at 5:30 as long as I can get out of work in time
11:43 (50#, 65#, 80#, 3x singles)
My bady is Sunday and I would love to do a WOD. Plus I woud’t want anyone to miss out on 28 bday burpees! How can I make this happen?
Can an individual be a “Complex Bear”?
A Beer complex will commence after the 5:30 class
you make me want to go to 530 class
14:54 rx
9 something RX — this was a sneaky WoD – **** got heavy