Weightlifting
Russian Snatch Balance
3 sets x 5 reps @ 20 kg

Snatch
4 sets x 1 rep @ 85% (81 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (100 kg)

Front Squat
1 set x 6 reps @ 70% (91 kg)
1 set x 5 reps @ 75% (98 kg)
6 sets x 3 reps @ 80% (104 kg)


Westside
Back Squat with straps to above paralll
4 sets x 6-10 reps @ 225# + Green band looped around belt

Overhead Lunges
4 sets x 10-20 reps @ 85#

Banded Pull Throughs
4 sets x 40-50 reps @ green band

Lats & Abs