LIFT

C&J Complex – 3 Position Clean + Jerk (Floor, Knee, Mid Thigh + 1 Jerk)

Work to a heavy set. If you have a 1 Rep Max use 50-60-65-70-75% of your C&J. If new work from the Hang for all 3 cleans and then finish with a push press or jerk.

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
Every minute on the minute for 10 minutes
2 Deadlift 70/45kg
2 Hang power clean
2 Push press

Fitness
Every minute on the minute for 10 minutes
2 Deadlift 55/30kg
2 Hang power clean
2 Push press

BENCHMARK TRAINING

Girl

“Mary”

20 Minute AMRAP:

5 Handstand push-ups
10 Pistols (1-legged squats)
15 Pull-ups

Hero

“Bradshaw”

10 rounds for time of:
3 Handstand push-ups
100/75kg Deadlift, 6 reps
12 Pull-ups
24 Double-unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.