A good day to get back on the bar after yesterdays bodyweight attack. Remember to increase your loads with each set and focus on keeping the mid line braced and tight, the shoulders back, down and over the bar.


Squat Clean and Power Jerk 3 x 2 reps

Push Press 3 x 2 reps

Clean Pull 3 x 2 reps

Clean Grip Deadlift * 3 x 3 reps

*approx 5-10kg more than clean pulls


” The Octopus “

Run 300 m

8 Push Press (60/40)

16 Toes To Bar

32 Double Under

3 Rounds

CAP 15 minutes

Compare to : 4/5/2017