Bears

One bear consists of the following in sequence without a break between

Barbell on ground

hands on bar

step back from bar while holding onto it

and get into a pushup position whilehands holdoing bar

do 4 pushups on bar

step back in toward the hands and deadlift bar until legs are straight

and arms are holding the bar in front of the body

perfom a hang-clean and press

stabilize bar above head

and perform a squat

you might want to widen your stance before executing the overhead bar hold into and out of the squat- creates a stable baseafter completeing the squat

bring the bar down behind the head and rest it on back like you would for regular squats

catch your breath

and perform a squat down

and return back up from the squat into an overhead press again

next

bring the bar down in front of body

hold it at the clavical height

and decend into another squat

and then back up into last overhead press

return bar to shoulder height - reverse clean and reverse deadlifit back to floor

that is one rep

Perform sets of 4 reps and do one less pushup on each reps per set
Weight should be added so that each set takes ~2:00 to complete