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

WORKOUT – “Elizabeth”

21-15-9 reps:
Clean 60/42.5kg
Ring Dips

21-15-9 reps:
Hang Power Clean 35/25kg
Dip Station Dips

If you want to make Performance spicy the make them full Cleans.


Can a green smoothie cleanse put you in the ER?

How can something as nutritious as dark leafy greens do you wrong? In order to protect themselves from predators (read: birds, insects, other creatures), plants contain a host of anti-predation chemicals. One form of these chemicals are called oxalates. There are critters out there that can handle a high oxalate intake but they typically have both genetic adaptations as well as help from symbiotic bacteria to degrade these chemicals.