Weightlifting
Snatch
5 sets x 1 rep @ 60 kg
Power Clean & Jerk
5 sets x 1 rep @ 90 kg
Accessories
Strict Pull Up
4 sets x 6 reps
Ring Dip
4 sets x 8 reps @ 15#
Landmine Rotations
4 sets x 8 reps each side
Strict Press w/ 3 sec negative
5 sets x 8 reps @ 65#
Prone Shoulder Extension
4 sets x 10 reps @ 10#s
Ring Dip Support Hold
5 sets x 20 sec
Banded Straight Arm Pull Down
3 sets x 50 reps @ red bands
Tabata Bicep Curl (red band)
Stall Bar Hanging Leg Raise
3 sets x 12 reps
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