REMINDER – 5:30PM CLASS ONLY

LIFT

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

BASICS