FRONT SQUAT + SNATCH COMPLEX + MET COND

Front Squat 

100Kg x 3

100Kg x 3

120Kg x 3

130Kg x 3

Snatch + Hang Snatch 

60Kg x 1 x 4

3 Rds

10 Cal Ski Erg

Max Push Up

20-15-12

BACK SQUAT

Back Squat 

100Kg x 15

100Kg x 10

100Kg x 10

FRONT SQUAT + CLEAN COMPLEX

Front Squat 

100Kg x 3

120Kg x 3

130Kg x 3 x 3

2 Clean + Jerk 

80Kg x 1 x 3

BACK SQUAT

50 Cal Row

50 Cal Ski Erg

Back Squat 

100Kg x 3 x 2

120Kg x 3 x 3

MET COND + BACK SQUAT

2 Rds

10 Cal Bike

10 KB Front Squat 2 x 14Kg

20 Steps FRWL 2 x 14Kg

Back Squat 

100Kg x 5

120Kg x 3

130Kg x 3 x 2

MET COND + CLEAN COMPLEX

21, 18, 15, 12, 9, 6, 3 

Row Cal

KB Thruster 2 x 14Kg

Clean + Hang Clean + Jerk 

80Kg x 1 x 3

90Kg x 1 x 2 

MET COND + SNATCH BALANCE + DEADLIFT

2 Rds

10 Cal Bike 

10 Cal Ski Erg

Snatch Balance + OHS

80Kg x 1 x 5

DeadLift

140Kg x 3

160Kg x 3 x 3

BACK SQUAT + SNATCH COMPLEX

Back Squat 

140Kg x 3

150Kg x 3

150Kg x 2

Snatch + Hang Snatch 

60Kg x 1 x 4

MET COND + FRONT SQUAT + CLEAN COMPLEX

3 Rds

10 Cal Ski Erg

20 Steps OHWL 16Kg KB

Front Squat 120Kg x 3 x 4

2 Clean + Jerk 

70Kg x 1

80Kg x 1 x 3

3 x 250m Row

51 /51 / 51

MET COND + BACK SQUAT + SNATCH COMPLEX

3 Rds

10 Ski Erg Cal

10 Steps FRWL 2 x 10Kg KB

Back Squat 

120Kg x 5

140Kg x 3 x 3

Snatch + Hang Snatch 

60Kg x 1 x 4

MET COND + FRONT SQUAT + CLEAN COMPLEX

21, 18, 15, 12, 9, 6, 3

Ski Erg Cal

Push Up

Squat

Front Squat 

100Kg x 3

120Kg x 3 x 2

Clean + Hang Clean 

80Kg x 1

90Kg x 1 x 2