Power Clean + Strict Press – 1 x 1+4 @46KG. 50KG(f 1+3)
Front Squat – 4 x 3 @ 85% @68KG
Clean from Blocks – 3 x 3 @ 80% @64KG
Dumbbell Side-Laterals or Cable Lateral Raises – 2 x 10-15 @15lbs 10 reps
Dumbbell Bent-Over Laterals – 2 x 10-15 @15lbs 10 reps, 12lbs 15 reps