This Complex is one of the most exhausting and challenging lifts we use at Iron Pirate Strength & Conditioning; it’s a great test of an athlete’s physicality and of their muscular endurance. There are a couple of variations we use, but the basic movement consists of:

• 8 Upright Rows

• 8 Clean and Split Jerks

• 8 Push Presses

• 8 Clean and Split Jerks

• 8 Bent Rows

Perform the set with no breaks between movements, no rests and without putting the bar on the floor.

You won’t need to use a heavy weight ... you won’t be able to!

Thanks to Dann O’Neill of the Western Michigan University for help in making this video.