FRONT SQUAT + SNATCH COMPLEX

Front Squat 

110Kg x 3

130Kg x 1 x 3

Snatch

60Kg x 2 x 4

Ring Dips - 10 / 10 / 10  

BACK SQUAT + CLEAN COMPLEX

Back Squat 

120Kg x 3

140Kg x 3 x 2

2 Clean 

80Kg x 2 x 4

Ring Dip x 50

FRONT SQUAT + MET COND

Front Squat

60Kg x 10 x 3

110Kg x 5

130Kg x 3

140Kg x 1 x 3

15, 12 ,9

Ski Erg

Burpee

BACK SQUAT

Back Squat

110Kg x 10

140Kg x 3 

150Kg x 3 x 3

21, 15, 9

Ski Erg

Push Up

BACK SQUAT

Back Squat 

110Kg x 3 x 3