LIFTS

Clean & Jerk 3+1 x 5 – 3 Cleans + 1 Jerk for 5 sets. Use 50-60-65-70-75% of your 1 Rep Max, or build to a heavy set for the day.

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

4 Min AMRAP
Performance
10 Squats
8 Sit Ups
6 Push Ups
4 Ring Dips

Fitness
10Squats
8 Sit Ups
3 Push Up Negatives
4 Dip Station Dips

Rest 1 minute, then repeat

Score is lowest number of rounds in the AMRAP

BODYCARE