Weightlifting
Power Clean + Split Jerk
6 sets x 2 reps @ 95 kg
Zombie Front Squat
5 sets x 3 reps @ 100, 110, 115, 110, 110 kg
Accessories
Back Extension Hold
6 sets x 20 sec hold with arms extended
Hanging Leg Raises
1 set x 10 reps
Hanging Leg Hold
1 set x 10 sec
Ab Wheel
1 set x 10 reps
Pull Overs
2 sets x 10 reps @ 20, 40#
ROMWOD
Sweet Sixteen