Clean + Power Jerk 1 x 2+2 @75KG. 80KG Got 1 Clean
Snatch Pull 5 x 3 @ 100% @65KG
Back Squat 4 x 3 @90KG
Sumo or Conventional Deadlift 1 x 3 @100KG
Strict Press 3 x 5 @ 60-65% @34KG
Tricep Extension 3 x 12-15 @35lbs 12,12,12
Dumbbell Row 3 x 12 @45lbs 12,12,12
Power Clean 6 sets to Max. 70KG. 76KG x2 Caught below Parallel
Power Clean 3×2 @70KG
Clean Pull 5×2 @95KG
Snatch + Hang Snatch + Touch and Go Snatch 1 x 1+1+1 @ 55KG. 60KG 2 Reps
Clean from Blocks 3 x 3 @ 75-80% @66KG
Back Squat 3 x 5 @ % @80KG
Pendlay Row 3 x 12-15 @50KG 12 Reps
Dumbbell Curl 2 x 6-12 @20lbs 12 Reps, 25lbs 9 Reps
Dumbbell Bent-Over Laterals 2 x 10-15 @20lbs 12 Reps
Hang Snatch 8×2 @45KG
Snatch Balance 5×3 @45KG
China Row Heavy Triple @50KG
Power Snatch 4 x 3 @ 70-75% @45KG
Back Squat 3 x 6 @ % @75KG
Bench Press 3 x 3 @ % 68KG
Close Grip Bench Press 2 x 6-12 @ % @45KG 12,10 Reps
Glute-Ham Raises 3 x 6-12 @ % @12 Reps Green Band
Leg Lunges 1 x 6-10 @ % @50KG
Power Clean + Push Press 1 x 1+5 @ % @65KG
Clean 3 x 3 @ 80% @67KG
Back Squat 4 x 3 @ 85% @88KG
Sumo Deadlift 2 x 1 @ % @110KG
Weighted Pull-Ups 3 x 10-12 @ % @3×8 BW
Barbell Curls 2 x 6-12 @ % @20KG
6x (2 Front Squat + 2 Jerk) @50KG
Work to Heavy Power Clean @70KG. Miss 76KG x2
Power Clean 5×3 @60KG
Snatch 3 x 3 @ 80% @51KG
Back Squat 3 x 5 @ 75% @77KG
Bench Press 3 x 2 @ 90% 68KG
Snatch Pull 3 x 3 @ 100-120% @65KG
Sumo DL 2 x 10-15 @50KG 12R, 60KG 10R
Leg Lunges 1 x 6-10 @45KG 10R
Back Squats 2 x 8-12 @60KG 10R
Snatch Grip Hang Panda Pull 5×3 @100% @63KG
6 Sets to Max Hang Snatch @60KG, Miss 65KG 2x
Hang Snatch 5×1 @50KG
Hybrid Lite Week 1 Day 1
Back Squat 3 x 6 @ 70% @72KG
Bench Press 3 x 3 @ 85% @65KG
Incline Bench Press 1 x 6-12 @40KG 15 Reps
Incline Dumbbell Flyes 2 x 10-15 @20lbs, 12 Reps
Weighted Dips 2 x 8-12 @8 Reps 5KG
Close Grip Bench Press 2 x 6-12 @40KG 12Reps, 45KG 7 Reps
Tricep Extension 2 x 10-15 @50lbs 10 Reps, @45lbs 9 Reps
Dumbbell Side-Laterals 2 x 10-15 @10lbs 12 Reps, 12lbs 12 Reps
Dumbbell Bent-Over Laterals 2 x 10-15 @15lbs 15 Reps