5×5 or 5×7 Bear Complex with 3-5 min recovery between sets.
Power clean, front squat, push press, back squat, push press
The movement may be done with pauses between the transitions or you can make it seamless depending on the weight and how comfortable the athlete is with moving the bar. The bar should not leave the hands of the athlete at any point during the complex. When the plates touch the ground it should be touch and go (TNG).
Recommended weight 65/95# or 95/135#
Kettlebell Bear Complex 5×5 or 5×7 with 3-5 min between sets.
Double bell clean, front squat, push press, front squat, jerk
Once finishing the first cycle through do not put the bells back down. Re-clean them on the fly rather than touching the ground…
Recommended weight 30/50#