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