Bench Press 3 x 3 @ 80% @64KG
Back Squat 3 x 3 @ 80% @76KG
Deadlift 3 x 3 @ 75% @94KG

Snatch Balance – 3 x 3 @ 70-80% @48KG
Jerk – 3 x 3 @ 70-75% @60KG
Back Squat – 3 x 3 @ 75% @68KG

Power Clean + Push Press – 1 x 1+1 @75KG
Snatch Pull – 3 x 3 @ 100% @60KG
Front Squat – 1 x 1 @85KG, 90KG Spotted

Back Squat – 3 x 4 @ 85% @81KG
Sumo or Conventional Deadlift – 3 x 3 @ 75% @100, 100, 105KG
Strict Press – 3 x 5 @ 60-65% @35KG
Dumbbell Side-Laterals or Cable Lateral Raises – 2 x 10-15 @
Dumbbell Curl – 2 x 6-12 @20KG, 23KG *Preacher curl machine

Snatch – 3 x 2 @ 80-85% @FAIL Did 48KG 1 set.
Clean and Jerk – 2 x (1+1) x3 @ 80-85% @Fail. Did 60KG instead
Front Squat – 2 x 3 @ 85% @68KG

Bench Press – 3 x 2 @ 90% @63KG
Bench Press – 2 x 6-12 @50KG 15R, 45KG 7R
Skull Crushers – 2 x 6-12 @7.5KG 12R, 10KG 7R
Back Squat – 3 x 4 @ 85KG

Snatch + Hang Snatch – 1 x 1+1 @60KG. 63KG F
Clean Pull – 3 x 5 @ 110-120% @82KG
Back Squat – 3 x 4 @82KG
Weighted Pull-ups – 3 x 10-12 @6+3+1+1+1, 6+6 Blue Band, 6+6 Blue Band
Barbell Curls – 2 x 6-12 @21KG 8 Reps, 21KG 4 Reps

Bench Press – 3 x 3 @67KG
Tricep Pushdown – 2 x 10-15 @Blue & Purple Band 15 reps *highest bar
Close Grip Bench Press – 2 x 6-12 @40KG 12, 10 Reps
Sumo or Conventional Deadlift – 3 x 3 @ 75% @ 90KG
Pendlay Row – 3 x 12-15 @40 15 Reps, 45 12 Reps, 45 12 Reps
Barbell Curls – 2 x 6-12 @20KG 12 Reps, 17KG 12 Reps

Power Clean + Strict Press – 1 x 1+4 @46KG. 50KG(f 1+3)
Front Squat – 4 x 3 @ 85% @68KG
Clean from Blocks – 3 x 3 @ 80% @64KG
Dumbbell Side-Laterals or Cable Lateral Raises – 2 x 10-15 @15lbs 10 reps
Dumbbell Bent-Over Laterals – 2 x 10-15 @15lbs 10 reps, 12lbs 15 reps