The Bear

Ph I: Sumo Dead lift High Pull
5-4-3-1

Ph II: The Bear Complex
7 reps for 5 Rounds
Power Clean
Front Squat
Push Press
Back Squat
Push Press

-You will do this with increasing weight for each round
normal weight is  65, 75, 95, 115, 135. Start at a weight you are comfortable with. The bar can only rest on your back during the back squat or during the front squat. If your hands come off the bar, you must restart the whole round. You will compleate each round for 7 reps your rest will last no longer than two minutes between rounds. The complex is for load. You may only rest when when you are completely done with a round.

Ph III: Core
Russian Twists 100 reps
35/45lbs