8 Sets for load:

1 Deadlift

+ 1 Hang power clean

+ 1 Push jerk

*Perform a new set every 1:30


Today’s lifting should see beginner and intermediate lifters perfecting the mechanics of the three movements with lighter loads, whilst experienced lifters may increase across sets to a heavy but sub-maximal complex for the day.



7 rounds for time

18 Wall Balls 9/6kg

12 Box Jumps 24/20

6 Clean and Jerk 60/43kg


Active: 40/35kg


Lifestyle: 6/4kg, 20/16, 35/29


Time cap: 20 minutes


The workout today should see athletes striving to complete wall balls in no more than two sets, box jumps in less than :45secs and clean and jerks in quick singles