DEADLIFT + MET COND + BACK & SHOULDERS + ARMS

DeadLift

140Kg x 3 x 3

10, 9, 8...1

Cal Bike

DB Thruster 2 x 20Kg

Back & Shoulders 

Arms

BACK SQUAT + SNATCH COMPLEX + MET COND

Back Squat 

120Kg x 3 x 3

2 Snatch 

40Kg x 1

50Kg x 1

55Kg x 1

10, 9, 8...1 

Cal Row

KBS 28Kg

DEADLIFT + MET COND + BACK + ARMS + ABS

DeadLift

140Kg x 3

160Kg x 1 x 2

5 Rds

100m

7 Thruster 40Kg

Back

Arms

Abs

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

Back Squat 

120Kg x 3

140Kg x 1 x 2

Clean 

80Kg x 2 x 2

90Kg x 1

5 Rds

10 Cal Row

10 KBS 28Kg

Back & Shoulders

Arms

DEADLIFT + MET COND + ARMS + ABS

DeadLift

140Kg x 3

150Kg x 1 x 3

21, 18, 15, 12, 9, 6, 3 

Cal Bike 

OHS 40Kg

Arms

Abs

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

Back Squat

120Kg x 3

140Kg x 1

150Kg x 1 x 2

2 Clean 

80Kg x 1 x 2

90Kg x 1

10, 8, 6, 4, 2 DeadLift 100Kg

50, 40, 30, 20, 10 DU

Back + Shoulders

Arms

Abs

DEADLIFT + MET COND + BACK & DIPS + ABS

DeadLift

140Kg x 3

150Kg x 1

160Kg x 1 

5 Rds

100m 

7 Clean & Jerk 40Kg

Back & Dips

Abs

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

Back Squat

120Kg x 3

140Kg x 1 x 2

Clean 

80Kg x 2

90Kg x 1

10, 9, 8, 7...1 

Cal Row

Thruster 40Kg

Arms

Abs

DEADLIFT + MET COND + BACK & SHOULDERS + ABS

DeadLift

150Kg x 1

160Kg x 1 x 2

21, 18, 15, 12, 9, 6, 3 KBS 28Kg

AES 200m

Back & Shoulders

Abs

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

Back Squat 

120Kg x 3

140Kg x 1 x 2

2 Clean 

80Kg x 1

90Kg x 1 x 2

5 Rds

100m

10 OHS 40Kg

Back & Dips

Abs

DEADLIFT + MET COND + BACK & DIPS + ARMS

DeadLift

140Kg x 3

150Kg x 1

160Kg x 1 x 2

21, 18, 15, 12, 9, 6, 3 

Bike Cal

KBS 28Kg

Back + Dips

Arms

BACK SQUAT + SNATCH COMPLEX + MET COND + BIKE INTERVAL + BACK & SHOULDERS + ABS

Back Squat

120Kg x 3 

130Kg x 1

140Kg x 1 x 2

2 Snatch

40Kg x 1 x 2

50Kg x 1 x 2

5 Rds

100m 

10 Thruster 40Kg

30 Cal Bike Interval 

Back & Shoulders 

Abs