Work up to a 1RM clean @80KG. Missed 85KG x2
then
drop 25%
Hang clean triples @60KG
3 sets

Strict press
5×10 – work up @30,30,30,25,25KG

Back squats
4×8 @ 75% @75KG

Close width back squats
10 reps @ 40% @40KG
4 sets

Standing oblique twist x10 each side @30KG
Ring plank 30 seconds
5 sets

Jerk off blocks / rack
3×4 @ 75-80% @65KG

Behind the neck push press
Clean grip – 3×5 @ 75% @57KG
Snatch grip – 3×5 @ 75% @57KG
( Minimal leg for this one )

Below the knee clean pull
5×5 @ 90% 1RM clean @77KG
– start from hang position

Walking stiff leg deadlifts with dumbbells @20KG KB
– take a step forward, in that position stiff leg deadlift
– 16 steps
Superset with
Banded crab walks
10 left 10 right
4 sets

Hanging knee raises
3 x till failure

Dips
x50
Every rep must be a good rep

Power snatch doubles @ 85% @50KG
Reset after every rep
2 Sets

Hang snatch doubles @ 80% @45KG
2 sets

Back squats
5-5-5-3-3-3
5 = 70% @74KG
3 = 91% @94KG

Double dumbbell lat row in a good morning position
DB / KB @30lbs
12 reps
Superset
Single arm t bar row @10KG
12-15 reps per side
4 sets

Handstand Hold
2 minutes

Russian twist sit up
5 minutes amrap @120 reps

Hang Power Snatch + 2 Power Snatch @45KG
6 sets @ 70%
– technique

Sumo deadlift
3×3 @ 120-130% of 1RM clean @102KG
2×8 @ 70% @60KG

EMOM Russian Swings (DID NOT DO BACK PAIN)
6 minutes
20 KB swings

8 Incline bench @45KG
8 Dips
3 sets

Narrow width back squats
20 @ 40% 1RM @42KG
15 T Bar Row @35KG
3 sets

Power Clean & Jerk
Work up to heavy @71KG. Caught @76KG Clean below Parallel

Behind the neck push press
Grip in between snatch and clean
5×5 @ 75-80% @55KG

Paused Back Squats
3×6 @ 65-70% 2 second pause @70KG
– pause at parallel, not at bottom

50m Shoulder Farmers Carry @20KGs
15 KB squats @12KG
10 Push ups
4 rounds
DECENT weight
Farmers Carry weight – heavy
KB squats – decent

50 Ring dips

1 Hang snatch + 1 below the knee hang snatch + 1 OH squat (3 sec down)
4 sets @ 80-85% of 1RM snatch @52KG

Block Snatch high pull
3×5 @ 80-100% of 1RM snatch @65KG

Paused Clean Pull
4×3 @ 110% Clean @93KG
– pause 3 seconds once you pass the knee
– hold 5 seconds @ top

Box Jumps
Tabata
– box at knee height
– continuous motion

10 Single arm ring row
10 sumo high pull @24, 32, 32KG DB
10 dumbbell lat row @30lbs
3 sets

15 second handstand hold
15 second plank
15 sit ups
4 sets

Work up to a heavy hang clean triple @70KG
– Stand up fully every rep

Drop 25%
Triples @53KG
EMOM 5 minutes

Back squats
4×4 @ 80% @83KG

8 Behind the neck pull ups
14 Chinese Fly @5KG
4 sets

Weighted Glute bridges @50KG
10 – controlled
Weighted GHD back extensions @10KG
10 – controlled
3 Sets

Hang Snatch Doubles @ 80% @55KG. Got 2 Sets only.
4 sets

Sumo deadlift in a clean position
5×5 @ 120% of 1RM clean @100KG

Bench
Work up to a heavy 5 @65KG

Incline Bench @40KG
8 reps
T Bar Row @35KG
15 reps
3 sets

12 Chinese Fly @5KG
12 Back extensions
3 sets

Turkish get up (DID NOT DO, Lower Back Pain)
6 minute am rap

Weighted Glute bridges
3×15 @15KG

Seated back squats
Work up to a heavy 5 @120KG
– box/bench behind the knee

2 Power Clean + 3 Push Press
@ 80% of push press @60KG
4 sets

KB complex @16KG
10 KB squats
10 KB s2o
10 KB stiff leg deadlift
Rest 90 Seconds
4 sets

Sit ups x12
Knee Raises x20
3 sets