Thursday is clean and jerk day and though we’re emphasising speed and positioning , your loads should be climbing. The conditioning piece is a matter of urgency to put together some big sets of wall balls so your deadlift volume wont mess you up. Have Fun :)


Squat Clean and Power Jerk 3 x 2 reps

Push Press 3 x 3 reps

Clean Pull 3 x 3 reps

CG Deadlift * 3 x 3 reps

*approx 5-10kg more than clean pulls


” Diabolical ”

100 Wall Ball

*OTM 5 Deadlift (100/70)
start with deadlifts.

CAP 8 minutes

Compare to : 4/8/2016