Clean & Jerk to Heavy 70,75,81KG
Clean & Jerk 5×1 @80% @65KG
Clean Pull 5×3 @100% @81KG
5R (8 Pull Ups + 8 Dips)
*In between first 3 rounds did (20 Sec Hollow Hold + 20 Sec Arch Hold)

Hang Snatch. 7 Sets to Heavy @63KG *PR
Hang Snatch 5×1 @51KG
Panda Pull 5×3 @60KG
5R (8 Hinge Row + 10 Xiao Jun Raises)
5R (20 Sec L Sit + 20 Sec Weighted Pike Stretch @5KG)

Clean & Jerk 3×1 @90% @75KG
Clean & Jerk 5×1 @80KG @65KG
Front Squats 4×3 @70KG
Squat Ups 5×5 @80KG *Use Hole 14
Quarter Squats 3×3 @120KG
3R [8 Chinese Row @50lbs + 12 Push Ups]

Snatch 3×1 @ 90% 1RM @55KG
Snatch 5×1 @ 80% 1RM @50KG *did only 1 rep, knee hurt did 3×2 Power Snatch @40KG
Snatch Pull 5×3 @ 100% 1RM @60KG
[10 V-Ups + 5 Jefferson Curls @ 20kg] x 5R
[8 Hinge + 8 Dips] x 5R

Front Squat 3×2 @70KG
Snatch Doubles 40-45-50
Clean & Jerk 60-65-70
5R [24 Sec Hollow Hold + 8 Pull Ups]

7 Set works to 95% Power Clean & Jerk @75KG
Power Clean & Jerk 6×1 @80% @60KG
5 sets of Jerk Drive @90KG *First Set 80KG
Quarter Front Squat 5×3 @70KG *5 Sec Hold at the bottom
5R(8 Hinge Rows + 9 Lu Raises @5KG)
3R(20 V-Ups + 5 Jefferson Curls @20KG)

Snatch 5×1 @50KG
Hang Panda Pull 5×2 @63KG
5R [5 Plate Posterior Raises @10KG + 5 Forward Xiao Peng @10lbs] *First set 8 Plate Posterior Raises 5KG
5R [8 Dips + 5 Reverse Xiao Peng @12lbs]