Clean Primer: Tall Clean: 3 x 3

1.  Hi-Hang Clean:  50% x 3, 60% x 3, 70% x 3, HS


2.  3 Rounds for quality:

  • Behind the neck press in split x 10
  • Russian Lunges x 5 + 5
  • Frog Walk x 10m


3. “GAZ”

How fast can you complete:

1000 meter Run
Ground-to-Overheads (accumulate 2,000 kg)
1000 meter Run

Athlete may use any weight for the ground-to-overhead and perform as many reps as necessary to accumulate 2,000 kg for the movement. To determine how many reps are required at a given weight, divide 2,000 by the weight of your bar (in kilograms). For example, if you are using 60 kg you must perform 33.33 reps (round up to 34).
To calculate in pounds, divide 4,400 by the weight of your bar (in pounds).


Royal Marine Gary Wright (45 Commando) died as a result of injuries sustained when a suicide-borne improvised explosive device detonated next to the vehicle in which he was patrolling in Lashkar Gah, Helmand Province, Afghanistan on 19 October 2006.