Power Snatch 6 sets x 3 reps @ 75% @45KG
Power Clean + Power Jerk 6 sets x 3 reps @ 75% @60KG
Plank 6 x 30secs

3 Rounds Of:
15 KB Stabilized Bird Dogs @1.5KG
10 Russian KB swings @32KG

Power Snatch + Snatch 4×2+1 @75% @45KG
Back Squat 4 sets x 6 reps @ 75% @75KG
Strict Press 4×10 @25KG

3 Rounds Of:
12 KB Front Rack Walking Lunges @16KG
8 L-Sit KB Overhead Press @12KG

Slow Snatch 4 sets x 4 reps @ 60% @35KG
Clean Pull 6 sets x 6 reps @ 75% @60KG
Pull Ups 4 sets x 10 reps
Push Ups 6×10
Single Leg RDL with KB 3×12 @24KG *Wall Assisted

Clean + Front Squat 4 sets x 3 reps @ 75% @60KG
Push Press 4 sets x 6 reps @ 75% @56KG

3 Rounds Of:
8 Deficit Conventional Deadlift @60KG
10 Box Squats @60KG

Low Hang Snatch + High Hang Snatch 4 sets x 2+1 reps @ 75% @45KG
Front Squat 4 sets x 6 reps @ 75% @67KG
Dumbbell Shoulder Press 4×10 @35lbs 10,10,8,6

3 Rounds Of:
10 Dumbbell Bicep Curl @20KG
10 Back Pull-Ups

Power Snatch 6 sets x 4 reps @ 75% @40KG
Power Clean and Jerk 6 sets x 4 reps @ 75% @60KG

3 Rounds Of:
15 Pendlay Row @40KG
12 Half Kneeling Single Arm KB Shoulder Press @8,12,12KG

Side Planks 3x30secs

Power Clean + Clean 4 sets x 2+2 reps @ 75% @60KG
Front Squat 4 sets x 6 reps @ 75% @68KG

4 Rounds Of:
10 GHD Back Extensions
10 Toes to Bar

3 Rounds Of:
10 Double KB front load Step ups @12KG KBs
10 Russian KB swings @32KG

Power Snatch + Snatch 4 sets x 2+2 reps @ 75% @45KG
Back Squat 4 sets x 6 reps @ 75% @75KG
Strict Press 4×10 @25KG
Barbell Bicep Curl 3×10 @20KG
Supine Pull Ups 3×10

Snatch Balance 4×3 @70% @42KG
Clean Pull 2 sets x 3 reps @ 90% @72KG

4 Rounds Of:
10 Bench Press @45KG
10 Strict HSPU

3 Rounds Of:
12 Rack Chins
12 GHD Back Extension with Double KB Row @12KG KB

Prone Swims 3×10

Clean and Jerk 4×4@75% @60KG
Front Squat 4×4@75% @68KG

4 Rounds Of:
10 Good Mornings @20KG
8 GHD Back Extensions

3 Rounds Of:
12 Hip Thrust @70KG
8 Russian KB Swings @32KG

Half Kneeling Halos 3×5 @8KG KB