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Enough of the pleasantries; time to bring it. As you stand over the bar, keep the eyes focused straight ahead on a single point (called the focal point). Keep your eyes on this point throughout the lift. Drop eccentrically into the proper neutral position (which is roughly a 45 degree angle) and bring the bar to slightly above the knees. This "hang" position is where you'll begin the complex.
Step 1: The Power Clean
With the bar above the knees, vigorously pull and explode upward performing a power clean. Drive your hips through as the bar ascends and re-bend at the knees as you fully extend the ankles, hips and shoulders upward. Shoot your elbows underneath the bar and catch it on the top of the shoulders, creating a solid "rack" position.
As I noted, I personally prefer exploding (leaping) up and making a hard contact to the ground with a foot stomp, but that isn't imperative and should only be attempted by those with solid technique and experience.
Step 2: The Front Squat
From the "catch" position of the power clean, drop quickly into the full front squat by pushing your buttocks back and going to a rock-bottom floor position. Drop down to the basement if your flexibility allows it!
Step 3: The Push Press
From the bottom of the front squat you're going to come back up, of course, but here's the catch: as you reach the top of the front squat, continue to drive the weight up with your arms to perform a fluid push press. Extend your arms overhead and lock the weight out with total control.
Step 4: The Back Squat
Tired yet? We're just getting started! From the top of the push press, lower the bar behind your head and get into a standard back squat position. Remember though, these aren't jerky, robotic movements. They're fluid and blend together seamlessly as your body never really stops moving. So as the bar touches your upper back, you immediately drop into the back squat — Olympic style, butt to heals.
This is definitely a dramatic difference in how I perform this lift and a crucial element with the Bear. It's done with blazing speed; you'll feel yourself "bending" the bar down and, in fact, exerting pressure on your shoulders. Few people are used to descending with speed, so pay careful attention to technique and ensure that your training loads are light enough.
Step 5: Another Push Press
From the "basement" of the back squat, rebound and explosively drive the weight upwards, performing another push press. Again at the top of the lift, lock out the weight, then lower the bar to the original start position. That's one rep of the six you'll be performing in this set!
Remember to keep everything moving fluidly; one part of the complex blends into the next. It's poetry in motion really, and after a few sets you'll see why the Bear is an important element in all my athletes' programs. Give it a shot and see if you have what it takes to beat the Bear!
Så kiloerne var heller ikke så høje.
ellers super go træning!
Den ligger meget bedre ved VL-greb og det er 100 gange nemmere at overføre det til clean´n´jerk
:fighting3: 
