Strength
Power cleans
2-2-2-2-2
Workout
3 Unbroken Bear Complexes
without dropping the bar.
1-1-1-1-1
*One complex includes a power clean, front squat, shoulder to overhead with the bar ending up racked on your back, a back squat, and ending with a behind the neck press (think, shoulder to overhedad) to return the bar up front. This can be done by combining 2 or 3 movements (power clean + front squat = (squat) clean, or front squat + shoulder to overhead = thruster). However, you’ll need to do this three times to equal that 1. Warm up sets you might be able to combine the movements. I suggest breaking them up early, focusing on the movement that is your limiter. Lock out the presses even if it means going a jerk vs a push press early so you’re ready to do it with the heavier sets. Coming back overhead from the back squat might be tough for many due to shoulder mobility issues, so get in a good warm up with an empty barbell, get a strong lock out, stand it up and continue with the rest of the movements.