Weightlifting AM
Press in Split
5 sets x 5 reps @ 40 kg

Jerk Balance
5 sets x 3 reps @ 40 kg

Snatch
5 sets x 1 rep @ 80% (80 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (92 kg)


Weightlifting PM
Dynamic Upper
Bench Press
9 sets x 3 reps @ 95# + chains x 2

Strict Press
3 sets x 15 reps @ bar + chain

Ring Rows
3 sets x 10 reps

Cross Chest Band Pulls
3 sets x 50 reps

Banded Rows
3 sets x 30 reps