Weightlifting
Snatch
4 sets x 1 rep @ 85% (90 kg)
Clean & Jerk
4 sets x 1 rep @ 85% (107 kg)
Front Squat
3 sets x 2 reps @ 80% (110 kg)
Bracing
3 Month Pull Over with Kettlebell
4 sets x 10 reps
Windshield Wipers
4 sets x 10 reps each side
Push Press with Bar
4 sets x 8 reps @ 20 kg
Conditioning
200 meter row
10 GHD Sit Ups
200 meter ski
5 rounds
Accessories
Lat Stability w/ Kettlebell
4 sets x 30 sec each side
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