Power Snatch 2×3 @85% @51KG *Can only power snatch first rep
Power Clean + Power Jerk 2×3 @85% @68KG
Front Squat 2×3 @85% @77KG

Bench Press 4×6 @70% @53KG
*In Between sets
10 DB Side raises @8lbs
12 Barbell Curls @20KG

Clean and Jerk 3×3 @85% @68KG
Front Squat 2×3 @85% @77KG
GHD Back Extensions 4×10 @13KG

3 Rounds Of:
10 Single Leg Step Downs
10 Single Leg Elevated Bridges with Ball Squeeze

Snatch 3×3 @85% @51KG
Back Squat 2×4 @85% @85KG
Bench Press 4×6 @70% @53KG

4 Rounds Of:
10 Strict Press @27KG
10 Back Pull-Ups

Hanging Knees to Elbows 3×10

Clean 4×3@80% @64KG
Front Squat 4×3@80% @72KG
Good Mornings 4×10 @30KG
Strict Toes to Bar 4×10

Hang Snatch 3×3@80% @48KG
Back Squat 4×4@80% @80KG

4 Rounds Of:
10 Strict Press @26KG
15 Ring Dips

Single Arm DB Row 3×12 @50lbs

Power Snatch 4×3@80% @48KG
Power Clean 4×3@80% @64KG
Bench Press 4×6@70% @53KG
Anti-Rotation Hollow Holds 3×30 seconds @Grey thin band
Standing KB Marches 3×20 @28KG KB

Clean and Jerk 4×3@80% @64KG
Front Squat 4×3@80% @72KG

4 Rounds Of:
10 GHD Back Extensions @10KG
10 Strict Toes to Bar

3 Rounds Of:
10 Double KB Thrusters @16KG KBs
10 Single arm KB walking lunges @20KG KB *10/leg

Snatch 4×3 @80% @48KG
Back Squat 4×4@80% @80KG
Bench Press 4×6@70% @53KG
Back Pull-Ups 4×10
Single Arm DB Arnold Press 3×15 @25lbs, 20lbs, 20lbs

Hang Power Snatch Over the Knee 6×3 @70% @42KG
Clean Pull 6×6 @75% @60KG
Dumbbell Bicep Curl 4×10 @20KG
Rack Chins 3×10
Barbell Roll Outs 3×10 *on knees

Snatch 4 sets x 4 reps @ 75% @45KG
Back Squat 4 sets x 6 reps @ 75% @75KG

4 Rounds Of:
10 Dumbbell Shoulder Press @35lbs
10 Back Pull-Ups

3 Rounds Of:
15 Tricep Kick-Backs @15lbs
10 Single Arm DB Floor Press @40lbs