SKI ERG + DEADLIFT

Ski Erg

15 Cal x 5

1.00 / 1.00 / 1.00 / 1.00 / 1.00

DeadLift 

110Kg x 3 x 3

ROW + BACK SQUAT + RING DIPS

2K Row : 9:19

500m Row : 2:13

500m Row : 2:08

Back Squat 

100Kg x 3

120Kg x 3

140Kg x 3

120Kg x 10

100Kg x 10

100Kg x 21

Ring Dip

15 - 13 - 8

BACK SQUAT

Back Squat

120Kg x 10 

140Kg x 3

140Kg x 2

Ring Dip x 50

CLEAN COMPLEX

Clean + Hang Clean + Front Squat + Jerk 

70Kg x 1 x 4

BACK SQUAT

Back Squat 

120Kg x 3 x 3

SNATCH COMPLEX + DEADLIFT

Power Snatch + Hang Snatch 

60Kg x 1 x 3

DeadLift

110Kg x 3

140Kg x 3

160Kg x 1 x 2

CLEAN COMPLEX

Clean + Hang Clean + Jerk 

80Kg x 1 x 3

15, 10, 10

Ring Dips

Ski Erg Cal

FRONT SQUAT

500m Row

2:03 / 2:03 / 1:57

Front Squat

140Kg x 1  x 3

BACK SQUAT + CLEAN COMPLEX

Back Squat 

120Kg x 3

140Kg x 1 x 3

2 Clean 

70Kg x 4

Ring Dip

15 / 10 / 10