[1.] Warm Up

Clean & Push Jerk

[2.] Strength [load]

Perform 6 sets x 6 reps of:

Double Dead Clean & Jerks

*Lift maximum load possible for allocated reps, rest 1-3 min b/w sets.

-Modify movement if required.

[3] Work Capacity [time]

“Long Haul”

Perform for time:

[500m] C2 Rower

[800m] Run

[48] Double Horizontal Rows [2x20kg/2x12kg]

[72] Double Floor Press [2x20kg/2x12kg]

[96] Air Squats

[400m] Run

-Scale loads/reps and modify movements if required.

[4.] Finisher [couplet]

Perform 2-3 rounds of:

[20] Stationary Spiderman

[20] Lying Split Toe Touch

-Modify movements if required.

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Maddox power snatching

the 28kg with ease!