Weightlifting AM
Split Press
5 sets x 5 reps @ 35 kg

Jerk Balance
5 sets x 3 reps @ 45 kg

Hang Snatch Below Knee + Snatch
5 sets x 1 rep @ 70% (70 kg)

Hang Clean Below Knee + Clean
5 sets x 1 rep @ 70% (85 kg)


Weightlifting PM
Dynamic Upper
Bench Press
9 sets x 3 reps @ 95# + chains x 3

Banded Tricep Extension
2 sets x 50 reps @ blue band

Diagonal Band Pull Aparts
2 sets x 30 reps each side @ red band

Shoulder Touches
2 sets x 25 reps

Rope Rows
2 sets x 10 reps


Conditioning
4 sets x 40 yard sprint