6x TGU

6x RDL

6x Russian KB Swings


5 sets building to a heavy Barbell Complex...

1x Squat Clean

1x Squat Clean and SPLIT Jerk


3 attempts at max L-Sit hold

*parallettes or blocks* 

work on position if less than 10secs



5 Rounds for time- 

Do not drop the bar, if you do complete a 5 burpee penalty


5 x Hang Clean 60/40kg

7 x Push Press 60/40kg

9 x Front Squat 60/40kg


3-2-1 GO!!!