The Bear Complex
This complex consists of POWER CLEAN, FRONT SQUAT, PUSH PRESS , BACK SQUAT AND HEAVE PRESS BEHIND THE NECK. The movements MUST be clearly separate i.e. the first movement CANNOT be a cluster (clean to thuster) and the last movement CANNOT be a cheerleader (back squat thrusters).
Power clean – the bar starts on the floor and finishes in the rack position with a clean grip. At the end of this movement knees and hips must be locked out and elbows forward of the bar.
Front squat – the bottom of the movement see the crease of the hips below the top of the knee. The top of the movement with be with knees and hips fully locked out and the bar stops moving.
Push press – the finishing position will be with knees, hips and elbows fully locked out and bar inline with heels. This may be a push press from the rack also.
Back squat – the bar must be resting on the shoulders either in high bar or low bar position. Bottom of the movement sees the crease of the hips below the top of the knees and the top movement see the knees and hips fully locked out and the bar stops moving.
Heave press (push press)from behind neck – the bar starts on the shoulders, behind the neck. Either with a clean grip or snatch grip the competitor will then perform a heave press (push press) from behind the neck. Finishing position is with knees, hips and elbows fully locked out. The bar HAS to be under control and the bar in line with the heels. Toes CANNOT leave the ground.
Other Movements
Other Movements
Burpee/Box Jump/Squat – the competitor must start in an upright position for the first rep. The competitor must go to the ground position and release their hands from the floor. They will then push up from the floor and get to their feet. Once here they will perform a box jump LANDING in a full squat. The finishing position for the squat will be with the crease of the hip below the top of the knee. The competitor then jumps back down and performs the next burpee in the same manor.
Deadlift – the competitor starts with the bar on the floor. They must hold the bar with 2 hands. They may hold the bar either in conventional or sumo stance. The weight must touch the floor at the start of a rep. At the end of the deadlift the knees and hips must be fully locked out meaning shoulders must be in line with hips. The competitor must have OBVIOUS control of the bar at the top of the movement.
Farmers walk – the competitor picks up the 2 objects from behind the start line. They then proceed to carry these 2 objects over the required distance as fast as their little legs can carry them. The competitor must place the objects down behind the finish line. Until such time as the objects are behind the line the competitor has not yet finished the farmers walk.
Firemans carry – in pairs 1 team member will carry the other team member for the required distance. The carry must be with the other team member on the shoulder in a fireman carry position (resting on the shoulders). This is not chariots when the team member sits on the shoulders, as funny as this would be.
Hang to overhead anyhow – the bar will start in the hang position for every rep. This will mean the bar is below the hip at the start of every rep. The finishing position is with the bar above head, knees, hips and arms locked out. The bar will be above the heels in the locked out position. You may use a clean or snatch grip but the bar must start in the hang and finish locked out overhead.
In and Outs - jump from the side of the pool. Submerge your head under the water and on resurfacing then get out of the pool. Do this as quickly as you can as many times as required.
Kettlebell swings - the kettlebell must start on the floor for the first rep. On instruction to go the competitor picks up the kettlebell and performs a RUSSIAN swing. The bottom of this position sees the kettlebell clearly passing through the hips and the whole kettlebell visible behind the thighs from the side. At the top of the movement the knees and hips MUST be fully locked out with the arms CLEARLY past 90 degrees.
Push press – the bar must start on the floor for the first rep. The finishing position will be with knees, hips and elbows fully locked out and bar inline with heels. When the bar is lowered it MUST clearly pass the chin. Once it has cleared the chin it may then be pushed up again. The toes may not leave the ground!
Push up – the competitor starts lying flat on the floor with their hands of the surface. When instructed to go, they will place their hands on the floor and press up. At the top of the movement the elbows MUST be fully locked out. The body must be straight. At the bottom of the movement the competitor must release their hands from the floor between each rep. These are basically games standard push ups!
Run - 500m as fast as possible as many times as it comes up.
Sprint – run, as fast as you can for the required distance.
Swim – tread water or swim if required
Wall ball – at the bottom of the movement the competitor must be below parallel in the squat position. This means the head of the femur must be lower than the top of the knee. The competitor then proceeds to thrust up the ball and clear the BOTTOM line of the designated marker (8 ft for women and 10 ft for men).
If the competitor performs a squat with the ball and then for whatever reason has to drop the ball they MUST then perform the movement in full for the rep to count. The competitor may rest with the ball in hands after the squat but cannot put the ball down before throwing the ball above the line.
