Clean and Jerk Complex

Power Clean (from floor) + Front Squat + Clean + Jerk
Record your heaviest 5 sets.

If new work from the hang and push press.


4 Rounds For Time
Row 250/Run 200/Bike 400m
20 Alternating Pistols (10/leg)
16 1 Arm KB Swing 24/16kg -alternate arms each round

Row 250/Run 200/Bike 400m
20 Squats
16 Russian KB Swing 24/16kg


Our Free Intro Group Class is designed to suit any level of fitness  and is interested in learning more about our program.  You can come in with an existing member or book in with us before the day. In this session we start with a warm up and take you through a group class at MaD Strength & Conditioning.  We coach you through some of the movements so you get a feel for how we teach, and take you through a partner or team workout.  Afterwards we’ll cool down, talk about what we do in a regular class and what the next step is to join.

Although ‘Bring a Friend’ is not our typical Monday – Friday class, you’ll get a feel for the way things run.

Next dates: Thursday August 3rd at 6:30pm, Saturday August 5th at 9am. Then Thursday August 10th, 17th, 21st and 31st at 6:30pm.

Free class for all, does not count as one of your weekly visits.



Team loaded from last August. Julia now has an extra load to carry, but not for too much longer 🙂