This challenge mixes plyometrics with one of the most effective compound lifts to give you a tough workout that will work most of the major muscles in your body as well as giving you cardiovascular benefits. The aim is perform 10 reps of the barbell clean and press, plyometric press-ups and double legged squat thrusts and to complete 5 sets in your fastest time.

Tips:

: Make sure you fully warm up before starting this challenge.

: Start with a lightweight on the clean and press and then work up until you are using your normal weight for 10 reps.

: For the plyometric press-up use a low step or Powerbag to jump your hands onto.

: If you can’t complete plyometric press-ups with a good technique then begin with the basic version and work up to this.