LIFTS

Clean Complex for load:
Clean From Floor – Hang Clean – Jerk

Record heaviest 5 sets.

THEN

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.

WORKOUT

Performance
9 Minute AMRAP
18 OH Lunges 15/10kg
12 Thrusters 35/20kg
6 Ring Dips

Fitness
9 Minute AMRAP
18 OH Lunges 10/5kg
12 Thrusters 20/15kg
6 Dips Dip Station Rx

NUTRITION

Time restricted eating: when you eat matters

Intermittent fasting is an increasingly popular phenomenon among people wishing to improve their body composition and their overall health – almost as much as consuming the latest superfood.