BACK SQUAT + MET COND + SHOULDERS + BACK + ARMS

Back Squat 

120Kg x 5

140Kg x 1 x 2

3 Rds

100m

10 Thruster 40Kg

Shoulders & Back

Arms

BACK SQUAT + MET COND + BACK & CHEST + ABS

Back Squat 

120Kg x 5

140Kg x 1 x 2

3 Rds

500m Row

10 DB Thruster 2 x 20Kg

35 DU

Chest & Back

Abs

BACK SQUAT + MET COND + CHEST & BACK + ARMS

Back Squat 

120Kg x 3 x 3

21, 18, 15, 12, 9, 6, 3

Bike Cal

KBS 24Kg

Chest & Back

Arms

BACK SQUAT + SHOULDERS + BACK + ARMS + ROW INTERVALS

5 x 250m Row Interval

Back Squat 

130Kg x 1

140Kg x 1 x 2

Shoulders + Back

Arms

BACK SQUAT + CHEST + BACK + ABS + ROW INTERVALS

500m Row

2.21 / 1.58 / 1.36

Back Squat 

100Kg x5

120Kg x 3 x 2

Chest

Back

Abs

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

Back Squat

120Kg x 5 

130Kg x 3

140Kg x 1 x 2

2 Snatch 

40Kg x 1 x 3

21, 15, 9

Bike Cal

OHS 40Kg

Shoulders + Back

Arms

Abs

BACK SQUAT + CHEST & BACK + ARMS + ABS

Back Squat 

120Kg x 3 x 3

Chest & Back

Arms

Abs

DEADLIFT + MET COND + BACK & DIPS + ABS

7 Rds

250m Row Interval 

DeadLift

140Kg x 3

150Kg x 1

160Kg x 1 x 2

10, 8, 6, 4, 2

Bike Cal

Clean & Jerk 50Kg

Back & Dips

Abs

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

Back Squat 

140Kg x 1 x 2

2 Clean 

60Kg x 1

70Kg x 1 x 2

5 Rds

100m

10 KBS 28Kg

Arms

Abs

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

DeadLift

140Kg x 3

160Kg x 1 x 2

10, 9, 8...1 

Bike Cal

Thruster 50Kg

Back & Chest

Arms

Abs

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

Back Squat 

120Kg x 5

140Kg x 1 x 2

Clean & Jerk 

60Kg x 2

70Kg x 2

2 Clean 

80Kg x 1 x 2

5 Rds

100m 

10 Front Squat 60Kg

Back & Dips