1. Hang Clean, 6 sets work to 90% 1RM @75KG
2. Hang Clean 8×1 @ 75-80% 1RM @65KG
3. Front Squat 4×3 @ 80% 1RM @65KG
4. 5 min quality Strict Pull Ups *do based how your elbow/forearm feels *Fail. Forearm Hurts
5. [30 sec Hollow Hold + 30 sec Arch Hold] x 4R
Snatch Balance Heavy Single @60, 65(f), 65, 70(f), 70(f)
Snatch Balance 3×3 @50KG
Panda Pull Heavy Triple. Worked up to 80KG
Snatches 3×3 @30KG
3R [25 V-Ups + Hamstring Stretch 20Sec]
Clean Pull Unders 5×3 @20KG
Heavy Single Power Clean. Worked up to 70KG
Power Clean 6×1 @60KG
Clean Panda Pull 6×2 @60KG
5R [8 Good Mornings @20KG + 8 Hanging Leg Raises]
Snatch Balance 5×2 @40KG
Heavy Single Hang Snatch. Up to 60KG
Hang Snatch 5×2 @45KG
Back Squat 5×3 @80KG
3R [24 Sec Hollow Hold + 24 Sec Arch Hold]
Clean & Jerk Work to Heavy Single @75KG
Clean & Jerk 5×1 @65KG
Hang Clean Technique Work @40KG
Rack Dips @60KG
3R [8 Good Mornings + 10 Side Bends] @30KG
Power Snatch Heavy Single. Worked up to 48KG. 50KG Caught Below Parallel
Power Snatch 5×1 @40KG
Back Squat 4×3 @85KG
2×30 Wide Leg V-Ups
Snatch Balance 6×2 @40KG
Hang Snatch Work to 1RM @53KG, Miss 57KG 3x
Hang Snatch 5×1@45KG
Snatches up to 45KG
Clean & Jerks up to 70KG
Good Mornings 3×10 @20KG
Side Bends 3×10 @20KG
Back Squat 1RM Worked up to 95KG Unassisted, 100KG Assisted
KB Box Squat 5×5 @48KG
3R [15 KG Press @20KG + 30 V-Ups]
Back Squat 5×3 @87KG
3R [10 Good Mornings + 10 Side Bends] @28KG
Press 3×9 @25KG