3 Position (Power, Hang and Floor) Clean and Jerk (Jerk at each position)
You will have 25 mins to work up to a heavy set. Record your heaviest 5 sets.

If you are new work from the hang and finish with a push press for each rep.

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.
Look to add 2.5 to 5kg each time you do this.


10 min AMRAP
10 KB Snatch 24/16kg
10 KTE
10 Ring Dips

10 min AMRAP
10 1 Arm KB Swing 24/16kg
10 Sit Ups
10 Dips


Snack Smart While Traveling

Before you dial in your snacking strategy, take a step back and examine your goals. Are you trying to get leaner? Are you looking to improve performance? Is upgrading your health your top priority? Your ultimate goal will impact the type of snack you choose, how much you should consume, and if eating a snack is even the best option.