Monday 10 November 2025 (15:30 first class)

Warm-up
3x
10 Bend + bow

10 Deadlift (bar)
10 Hang power clean (bar)
5 Front squat (bar)
5 Thruster (bar)

S&T

Every 90s – 6 sets
2 Power Clean and Jerk (does not need to be touch and go)
*start light and work up

Workout

60 Deadlifts
40 Hang Power Clean and Jerks
20 Thrusters

(43/30 barbell)