LIFTS

Clean and Jerk 3 x 5 – work to a heavy triple

OR

Hang Clean + Jerk 3 x 5 -Work to a heavy triple (Hang Clean, Power or Full then Jerk, Push or Split)

WORKOUT

Performance
5 Rounds For Reps
30 Seconds of Weighted Lunges 1 x 20/10kg DB or Plate
30 Seconds REST
30 Seconds Farmers Walk 10m 20/10kg DB’s or Bumpers
30 Seconds REST
30 Seconds HR Push Ups
30 Seconds REST

Fitness
5 Rounds For Reps
30 Seconds of Lunges
30 Seconds REST
30 Seconds Farmers Walk 10m 10/5kg DB’s or Bumpers
30 Seconds REST
30 Seconds HR Push Ups
30 Seconds REST

BASICS