Theres no doubt our movement is becoming tight and fast under the bar with the concentration of Oly Lifting over the last 3 weeks. Our strength base was evident yesterday in ‘Troglodyte’ with some big deadlifting over a sustained 20 minute period. Remember to get in early and get your stretch on and go after those tight and sore bits with the rollers and balls we have for you. Joint and Tissue management is your springboard to greater speed and power in this gym.


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



” Thruster Thrash ”

15 Thruster (42.5/30 kg)

30 Kettlebell Swing (24/16)

Rest 90 seconds

3 Rounds