Our Spring Clean Up will start with a full body assessment this Friday. The Challenge is set. You clean up your eating, go to bed and get up half an hour earlier, train daily, do 15 minutes of mobility a day, do accessory/supplementary work we set for you, and steel your mind for change. 30 Days. $20. Do it!


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


“When Cleans Go Bad ”

Sprint 2 x 1oo m

21 Power Clean (60/ 40)

Rest 2 minutes

Sprint 4 x 100 m

15 Power Clean (70/45)

Rest 2 minutes

Sprint 6 x 100 m

9 Power Clean (80/55)