I had been a member of various gyms before but always felt intimidated by the buff, steroid looking pumped men, the impersonal atmosphere and the repetitive nature of using the equipment so I quickly lost interest and stopped going. Over 20 months later and I’m still going!! I never thought I would enjoy weight lifting as much as I do.

View the rest of Ros’ testimonial here.

7 x 1 Hang Cleans, rest 60 seconds

-then-
1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X8 Good Mornings – heavy, rest 30 sec.

Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set. UB KB Snatches are designed to be performed completely UB. Try to perform all 25 reps on one arm, then switch arms, without putting the bell down, and perform 25 reps with the other arm.