Back Squat 3 x 6 @ % @82KG
Snatch 3 x 3 @ % @53KG
Power Clean 3 x 3 @50KG
Bench Press 3 x 5 @65KG
Bench Press 2 x 6-12 @60KG 8R, 6R
Weighted Dips 2 x 8-12 @10R 5KG
Dumbbell Bent-Over Laterals 2 x 10-15 @20lbs 15R

Snatch + Hang Snatch + Hang Snatch 1 x 1+1+1 @57KG
Bench Press 3 x 2 @70KG
Flat or Incline or Decline Bench Press 1-2 x 6-12 @50KG 12R(Assisted) 45KG 6 Reps
Back Squat 4 x 3 @92KG
Dumbbell Curl 2 x 6-12 @22KG 12R,9R
Dumbbell Bent-Over Laterals 2 x 10-15 @20lbs 15r

Jerk from Rack or Blocks 1 x 3 @75KG. 80KG 1/3

Power Clean + Push Press 1 x (1+1) x3 65KG. 70KG Missed Last Push Press

Back Squat 3 x 5 @ % @82KG

Dumbbell Side-Laterals or Cable Lateral Raises 2 x 10-15 5KG 10 Reps *Lu Raises

Sumo RDL 4 x 10-12 @70KG 10 Reps 2 sets, 60KG 12 Reps 2 Sets

Tricep Extension 3 x 12-15 @12lbs 15 Reps, 15 lbs 12 Reps, 20lbs 12 Reps

Weighted Pull-Ups 3 x 10-12 @ % @10,10,10 BW