BACK SQUAT + CLEAN COMPLEX + SHOULDERS & BACK + MET COND

Back Squat 

120Kg x 3 x 3

2 Clean 

75Kg x 1 x 3

7 Rds

7 Cal Bike

7 KBS 24Kg

50 Cal Row 

3:44

Shoulders + Back 

DEADLIFT + MET COND + BACK & SHOULDERS

DeadLift

130Kg x 3

140Kg x 1 x 2

5 Rds

7 Cal Bike

7 Thruster 40Kg

Back & Shoulders

CLEAN COMPLEX + BACK SQUAT + MET COND + BACK & SHOULDERS + ARMS

Clean 

80Kg x 2 x 2

Back Squat 

130Kg x 3 x 2

5 Rds

10 Cal Bike

10 KBS 24Kg

Back & Shoulders

Arms

SNATCH COMPLEX + BACK SQUAT + MET COND + BACK + SHOULDERS

Snatch 

50Kg x 2 x 3

Back Squat 

120Kg x 3

130Kg x 1

140Kg x 1

5 Rds

50m

7 KBS 24Kg

21 DU

100 Cal Bike

Back & Shoulders

Arms

DEADLIFT + BACK + SHOULDERS + RING DIPS

DeadLift

130Kg x 3 x 3

Back + Shoulders 

Ring Dips

Abs

BACK SQUAT + CLEAN COMPLEX + MET COND + ROW + ARMS

Back Squat 

125Kg x 1 x 2

Hang Clean + Clean 

80Kg x 1 x 2

7 Rds

7 Bike Cal

7 DB Thruster 2 x 17.5Kg

250m Row Interval 

54 / 58 / 59

Arms

BIKE + BACK + SHOULDERS

100 Cal Bike

Back & Shoulders

Ring Dips

CLEAN COMPLEX + BACK SQUAT + MET COND

2 Clean 

75Kg x 1 x 3

Back Squat 

120Kg x 3

140Kg x 1 x 2

5 Rds

50m

10 KBS 24Kg

10 x 150m Row

Arms

DEADLIFT + MET COND + BACK & SHOULDERS

DeadLift

140Kg x 3 x 2

7 Rds

7 Cal Bike

7 DB Thruster 2 x 15Kg

Back + Shoulders

ROW + SHOULDERS & BACK + ARMS

5 x 250m Row

Shoulders + Back

Arms