LIFT

3 Position Clean plus one Jerk (Jerk after the last Clean ONLY)

3 Positions – Power, Hang and Floor. 20-25 Minutes to build to a heavy set. Record your heaviest 5 sets.

WORKOUT

Performance
5 Rounds For Reps
30 Sec Burpees 30 Sec REST
30 Sec Box Jumps 24/20” 30 Sec REST
30 Sec PP 50/35kg 30 Sec REST

Fitness
5 Rounds For Reps
30 Sec Burpees 30 Sec REST
30 Sec Box Jumps 24/20” 30 Sec REST
30 Sec PP 35/20kg 30 Sec REST

BASICS