LIFT

3 Position Clean plus one Jerk (Jerk after the last Clean ONLY) – 3 Positions – Power, Hang and Floor. 20-25 Minutes to build to a heavy set. Record your heaviest 5 sets.

WORKOUT

Performance
5 Rounds For Reps
30 Seconds of Weighted Lunges 1 x 20/10kg DB or Plate
30 Seconds REST
30 Seconds Farmers Walk 10m 20/10kg DB’s or Bumpers
30 Seconds REST
30 Seconds HR Push Ups
30 Seconds REST

Fitness
5 Rounds For Reps
30 Seconds of Lunges
30 Seconds REST
30 Seconds Farmers Walk 10m 10/5kg DB’s or Bumpers
30 Seconds REST
30 Seconds HR Push Ups
30 Seconds REST

THROWBACK THURSDAY

41 Degrees Oly Comp April 2014.