Back Squat 3 x 6 @ 70% @72KG
Bench Press 3 x 3 @ 85% @62KG
Bench Press 1-2 x 6-12 @50KG 12R, 34KG 6R, 40KG 6R
Flat Dumbbell Flyes 2 x 10-15 @20lbs 10R
Weighted Dips 2 x 8-12 @10R 5KG
Skull Crushers 2 x 6-12 @10R 30lbs
Rope Tricep Pushdowns 2 x 10-15 @Orange Band 15R

Powerlifting Openers
Squat @100KG
Bench @73KG
Sumo @120KG

Snatch 3×3 @40KG
Clean & Jerk 3×2 @55KG
Back Squat 3×5 @55KG

Snatch Pull 3×3 @100% @70KG
Clean Pull 3×3 @100% @90KG
Jerk 2×3 @75% @63KG
Back Squat 3×3 @70% @73KG

Test WL Openers
Snatch 61KG
Clean & Jerk 81KG
Front Squat 3×3 @70% @63KG

Clean from Blocks 3 x 3 @ 85% @73KG
Sumo or Conventional Deadlift 1 x 3 @120KG
Close Grip Bench Press 2 x 6-12 @ % @40KG 12R
Strict Press 5 x 5 @ % @40KG
Weighted Dips 2 x 8-12 @10R *BW
GLute-Ham Raises 3 x 12-15 @ % @Orange Band