Snatch 3 x 3 @ 80% @52KG. 2 Sets Only 2 Reps
Back Squat 3 x 5 @ 75% @75KG
Bench Press 3 x 2 @ 90% @70KG
Snatch Pull 3 x 3 @ 100-120% @70KG
Sumo 2 x 10-15 @80KG
Leg Lunges 1 x 6-10 @40KG
Back or Front Squats 2 x 8-12 @40KG

Back Squat 3 x 6 @ 70% @72KG
Bench Press 3 x 3 @ 85% @62KG
Bench Press 1 x 12 @50KG
Dumbbell Pec Deck Flyes 2 x 15 @25lbs
Weighted Dips 2 x 10 @8KG
Skull Crushers 2 x 10 @35lbs
Tricep Extension 2 x 10 @20lbs
Dumbbell Side-Laterals 2 x 10-15 @15lbs
Dumbbell Bent-Over Laterals 2 x 10-15 @25lbs

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

Bench Press 3 x 5 @65KG *Last Set Spotted
Close Grip Bench Press 2 x 6-12 @ % @40KG 10R
Tricep Extension 2 x 10-15 @Orange Band 15R
Strict Press 3 x 10 @ % @25KG *Pinch on right shoulder
Dumbbell Bent-Over Laterals 2 x 10-15 @25lbs 12R
Dumbbell Side-Laterals or Cable Lateral Raises 2 x 10-15 @15lbs 10R
Barbell Curls 3 x 10-12 @ % @20KG 10R
Dumbbell Curl 2 x 6-12 @20lbs 10R, 8R

Snatch 1 x 2 @ % @63KG
Clean and Jerk 1 x 2+1 @ % @75KG @80KG Fail
Clean Pull 2 x 3 @ 110-125% @93KG
Front Squat 3 x 3 @ 85% @73KG