DEADLIFT + MET COND + BACK + DIPS + ARMS + ABS

DeadLift

150Kg x 1

160Kg x 1 x 2

5 Rds

100m 

10 OHS 40Kg

30 Cal Bike Interval

Back + Dips

Arms 

Abs

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

Back Squat 

120Kg x 3

140Kg x 1 x 2

2 Clean

70Kg x 1 

80Kg x 1 x 2

3 Rds

100m 

7 DB Thruster 2 x 17.5Kg

21 DU

Back & Shoulders

Arms

Abs

DEADLIFT + MET COND + SHOULDERS + BACK + ABS

DeadLift

150Kg x 3

160Kg x 1 x 2

10, 9, 8, 7...1 

Bike Cal

KBS 28Kg

Shoulders + Back

Abs

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

2 Clean 

80Kg x 1 x 3

Back Squat 

130Kg x 1 x 3

5 Rds

10 Bike Cal

10 KBS 28Kg

Shoulders + Back

Abs

DEADLIFT + MET COND + BIKE INTERVAL + BACK & DIPS + ARMS + ABS

DeadLift

120Kg x 5

140Kg x 3

150Kg x 1

10, 9, 8, 7...1 

Cal Row

Thruster 40Kg

50 Cal Bike Interval 

Back + Dips

Arms

Abs

BACK SQUAT + MET COND + BACK & CHEST + ARMS + ABS

Back Squat 

120Kg x 3 x 3

7 Rds

7 Cal Bike

7 DeadLift 100Kg

Back + Chest

Arms

Abs

DEADLIFT + MET COND + BACK & SHOULDERS + ABS

DeadLift

120Kg x 5

140Kg x 3

150Kg x 1 x 2

10, 9, 8, 7...1

Cal Row

DB Thruster 2 x 17.5Kg

50 Cal Bike Interval

Shoulders & Back

Abs

BACK SQUAT + MET COND + BACK + SHOULDERS + ARMS

Back Squat 

120Kg x 3 x 3

2 Snatch 

40Kg x 1

50Kg x 1 x 2

21, 15, 9

Cal Row

OHS 40Kg

Shoulders + Back

Arms

DEADLIFT + MET COND + BACK + DIPS + ARMS

DeadLift

120Kg x 5

140Kg x 3

150Kg x 1 x 2

5 Rds

10 Cal Bike

10 KBS 24Kg

150m Row Interval x 7

Back + Dips

Arms

Abs

BACK SQUAT + MET COND + ARMS + ABS

Back Squat

100Kg x 5 

120Kg x 3

130Kg x 1

3 Rds

500m Row

5 Front Squat 60Kg

25 DU

50 Cal Bike Interval

Arms

Abs 

DEADLIFT + MET COND + BACK & DIPS + ABS

DeadLift 

120Kg x 5

140Kg x 1 x 2

5 Rds

10 Cal Bike

10 KB Snatch 5L / 5R 24Kg

Back + Dips

Abs

BACK SQUAT + SNATCH COMPLEX + MET COND + CHEST & BACK + ARMS

2 Snatch 

40Kg x 1 x 4

Back Squat 

100Kg x 3 4

5 Rds

10 Cal Bike

10 DB Thruster 2 x 15Kg

Chest + Back 

Arms

Abs

BACK SQUAT + CLEAN COMPLEX + MET COND + CHEST & ARMS + ABS

Back Squat 

100Kg x 3 x 3

2 Clean x 1 x 3

5 Rds

10 Cal Row

10 KBS 24Kg

Chest + Arms

Abs

DEADLIFT + MET COND + BACK & CHEST + ARMS + ABS

DeadLift 

120Kg x 3

130Kg x 1

140Kg x 1 x 2

10, 8, 6, 4, 2 

Bike Cal

Thruster 40Kg

Chest + Back

Arms

Abs