I've spent a lot of time doing different barbell complexes this summer. Given my garage gym, complexes are a great option. I've experimented with 3 basic types of complexes…
My favorite strength and conditioning complex is the Bear Complex (or Bear Mountain or Bear Trap). This complex is a great combination of five different exercises that develop strength and power, (1) power clean, (2) front squat, (3) push press, (4) back squat, and (5) push press.
While this is a well known complex, there are a few different rep schemes you can use.
1. For Reps: perform one rep of all five exercises and then repeat for a specified number of reps. This seems to be the classic strategy. By varying both the weight and number of reps, you can target either strength or conditioning.
2. For Time: perform one rep of all five exercises and then repeat for a specified amount of time. This strategy seems to be a great option to focus on conditioning, especially if you choose the proper weight. The woman in the clip below absolutely rocks through the complex. Note that she starts with a deadlift. Maybe this is what some would call the Bear Trap.
3. Every Minute On The Minute (EMOM): perform a certain number of reps of all five lifts on the minute for a specified amount of time. In the clip below, they are performing two reps every minute on the minute. I've found that I can use heavier weight with this strategy.
Once you've mastered each of the five different lifts of this complex, experiment with different rep schemes to depending on your goals.