Maxout

BW 61.2KG

Snatch 60, 63(f), 63(f), 63(f)

C&J 78,82,86(f)

Snatch 2×2 @80% @48KG
C&J 2×2 @80% @64KG
Back Squat 2×3 @75% @75KG
GHD Back Extension 4×10 @10KG
Pull Ups 4×8
Side Planks 3x30secs/side

Power Snatch 2×2@75% 75% @40kg
Front Squat 2×3@80% @72kg
Strict Press 4×6 @30kg
Chinese Plank 3×1

Power Snatch 2×2 @85% @45KG
Power Clean 2×2 @90% @64KG
Front Squat 1×3 @90% @81KG
Single Arm DB Row 3×10 @50lbs
Seated Good Morning 3×8 @30KG
Eccentric Pull Ups 3×5
Sprints 5x100m

Snatch + Hang Snatch 2×1+1 @90% @55KG
Hang Pull Snatch Below the Knee 3×4 @110% @65KG
Bench Press 6×3 @85% @65KG
Strict Press 4×6 @33, 35,38,40KG
Sit Ups 3×30

Power Snatch 1 set x 3 reps @ 85% @45KG
Power Clean and Jerk 1 set x 3 reps @ 85% @64KG
Clean Pull 4 sets x 2 reps @ 100% @80KG
Front Squat 2×3 @75% @67KG
Back Pull-Ups 4×8
Ring Dips 4×10
Banded Speed Deadlifts 3×15 @60,40,40KG + thin grey band
Staggered Stance KB RDL 3×10 @2x 16KG KB

Power Clean + Clean 2 sets x 2+1 reps @ 90% @70KG
Front Squat 2×3@85% @77KG
GHD Back Extensions 4×8 @10,15,15,15KG
Side Planks 3×30 (Circuit)
Suitcase KB Carry 3×45 @24KG KB (Circuit)
Reverse Lunge – Contralateral Load 3×8 @24KG KB (Circuit)

Power Snatch + Snatch 2 sets x 2+1 reps @ 90% @48KG
Back Squat 3×4@85% @85KG *last set 2 reps spotted
Bench Press 4×4@80% @60KG
T-Bar Rows 3×12 (Circuit) @30KG
Single Arm DB Shoulder Press 3×12 (Circuit) @17.5lbs
Strict Press 4×8 (Circuit B) @30KG
Meadow Rows 3×15 (Circuit B) @10KG

Power Snatch 2×3 @85% @45KG
Power Clean 2×3 @85% @64KG
Bench Press 1×1 @74KG, 77KG Miss

3 Rounds Of:
10 DB Bench Press – Feet Elevated @45lbs
10 Dumbbell Hammer Curls @20lbs
30 sec Suitcase KB Carry

Clean and Jerk 2×3 @80% @64KG
Back Squat 2×3 @80% @80KG
Good Mornings 4×6 @20KG
Weighted Eccentric Pull-Ups 2×8 @24KG KB

3 Rounds Of:
8 Bottoms-Up Half Kneeling KB Press @8KG
10 Single Leg RDLs @24KG