Friday

This video is from the final workout of the 2008 Games. Dark horse Jason Khalipa stages an incredible come from behind win over 30 squat cleans to overhead @ 70kg. You don't get to dump the weight like he did unfortunately. We know it feels cool to chuck the weight down, but we don't have a few square metres of dirt to ourselves when we're working out in the gym. You have to be aware of other people's safety during metcons, and you can't guarantee that with a dropped bar. During max lifts it's a different story, the onus is on the spectator to watch their back.

So try this workout on for size. You'll need good technique both up and down.

Gwen

15-12-9 reps of:
Clean and Jerk
Lift the heaviest weight possible for touch and go reps. Even a brief rest on the ground is a DQ. Support the weight overhead, in the rack or in the hang only. Rest as long as you want between sets.