Jerk from Rack or Blocks 1 x 2 @75KG 80KG Fail
Power Clean + Push Press 1 x (1+1) x3 @ % @70KG
Back Squat 3 x 5 @ % @90KG
Dumbbell Side-Laterals 2 x 15 @10lbs, 12lbs
Sumo Deadlift 3 x 10 @75KG
Weighted Dips 2 x 8 @10KG

Snatch 1 x 2 @ % @61KG
Clean and Jerk 2 x 2 @ 80-85% @73KG
Back Squat 3 x 6 @ % @88KG
Bench Press 3 x 5 @68KG
Dumbbell Bent-Over Laterals 2 x 10-15 @25lbs 10R
Lat Pull-Downs 4 x 10-15 @Biggest Grey Band 15R

Clean and Power Jerk 1 x (1+1)x2 @70KG
Snatch Pull 4 x 5 @ 110% @70KG
Back Squat 4 x 3 @ % @90KG *Felt tired so did lesser weight
Sumo or Conventional Deadlift 1 x 3 @ % @110KG *Straps, 100KG no straps
Strict Press 3 x 10 @ 50% @25KG
Weighted Dips 2 x 12
Dumbbell Row 3 x 12 @45lbs

Snatch + Touch and Go Snatches 1 x 1+2 @60KG
Clean from Blocks 3 x 3 @ 75-80% @66KG
Back Squat 3 x 5 @ % @88KG
Pendlay Row 3 x 12-15 @50KG 12R
Dumbbell Curl 2 x 6-12 @20lbs, 25lbs 15r, 8r
Dumbbell Bent-Over Laterals 2 x 10-15 @25lbs 10r
Pull-ups 3 x 10-15 @12, 8+2+2, 6+3+3

Power Snatch 1 x 3 @ % @50KG
Back Squat 3 x 6 @ % @87KG
Bench Press 3 x 5 @67KG
Dumbbell Side-Laterals 2 x 10 @15lbs
Dumbbell Bent-Over Laterals 2 x 15 @20lbs
Glute-Ham Raises 3 x 12 @ Purple band

Clean Thrusters 1 x 3 @70KG 2.5 Reps (Missed Lockout)
Clean 3 x 3 @ 80% @66KG
Back Squat 4 x 3 @96KG
Sumo Deadlift 2 x 1 @ % @115KG
Weighted Pull-Ups 3 x 11 @Bodyweight
Barbell Curls 3 x 10-12 2 Sets 10 Reps, last set 9 reps @22KG

Snatch 3 x 3 @ 80% @51KG
Snatch Pull 3 x 5 @ 100-120% @65KG
Back Squat 3 x 5 @ % @87KG
Bench Press 3 x 2 @ % @72KG
Back Squat 3 x 12 @60KG 12R 2 sets, 50KG 12R + Band(for Glute Activation)
Sumo 2 x 12 @75KG
Barbell Jump Squats (Full Squat) 4 x 10 @ 30% @30KG

Back Squat 3 x 6 @ % @85KG
Bench Press 3 x 3 @ % @69KG
InclineBarbell Chest Press 2 x 10 @40KG
Flat Dumbbell Pec Deck Flyes 2 x 12 @10KG
Weighted Dips 2 x 12 @5KG
Skull Crushers 2 x 12 @20KG, 23KG
Tricep Extension 2 x 10-15 @7.5KG 12R
Cable Lateral Raises 2 x 15 @Lowest weight on machine

Back Squat 3 x 6 @ % @82KG
Snatch 3 x 3 @ % @53KG
Power Clean 3 x 3 @50KG
Bench Press 3 x 5 @65KG
Bench Press 2 x 6-12 @60KG 8R, 6R
Weighted Dips 2 x 8-12 @10R 5KG
Dumbbell Bent-Over Laterals 2 x 10-15 @20lbs 15R

Snatch + Hang Snatch + Hang Snatch 1 x 1+1+1 @57KG
Bench Press 3 x 2 @70KG
Flat or Incline or Decline Bench Press 1-2 x 6-12 @50KG 12R(Assisted) 45KG 6 Reps
Back Squat 4 x 3 @92KG
Dumbbell Curl 2 x 6-12 @22KG 12R,9R
Dumbbell Bent-Over Laterals 2 x 10-15 @20lbs 15r