Front Squat
6 sets x 3 reps @ 65% (85 kg)


Olympic
Russian Snatch Balance
5 sets x 3 reps @ 40 kg

Snatch
4 sets x 1 rep @ 85% (80 kg) (2/4)

Clean & Jerk
4 sets x 1 rep @ 85% (95 kg) (3/4)


Powerlifting
300 meter walking lunge (20 kg)

100 Good Mornings (20 kg)

100 Snatch Grip Dimmels (20 kg)

1000 Hamstring Curls (#2 band)

2 sets x 300 meter sled drag (85# brisk pace)

3 sets x 20 Pull Overs (#1 bands with PVC)
Super set with 4 Dead Hang Pull Ups

2 sets x 30 Pull Downs (#1 bands with PVC)
Super set with 1 Dead Hang Pull Up

3 sets x 15 hanging leg raise