Box Clean 2nd pull with extension
85-90% of clean
3×4-6 @75KG

Box Clean 2nd pull without extension
3×10 @ 115% Clean @100KG

Sumo deadlifts light
2×12 @ 50% @70KG
2×10 @ 60% @84KG
2×8 @ 65 % @90KG

Push press
4×3 @ 75-80% @50KG
Hold 2 seconds @ top

10 DB bicep curl @12KG
10 DB Lat Row HEAVY @30lbs
4 sets
minimal rest