BACK SQUAT + MET COND + BACK

Back Squat

120Kg x 3

130Kg x 1 x 2

10, 9, 8,7 , 6, 5, 4, 3, 2, 1

Bike Cal

KBS 20Kg

- 8:41

Back

BACK SQUAT + SNATCH COMPLEX + BACK

Back Squat

120Kg x 1 x 2

Snatch + Hang Snatch + OHS

40Kg x 1 x 3

Back

BACK SQUAT + CLEAN COMPLEX + MET COND + BACK

Back Squat

100Kg x 10

120Kg x 1 x 2

Clean + Hang Clean

60Kg x 1 x 4

10, 9, 8,7 ,6 , 5, 4, 3,2 ,1

Bike Cal 

KB Thruster 2 x 16Kg

- 11:52

Back

SNATCH COMPLEX + MET COND

Snatch + Hang Snatch + OHS

40Kg x 1 x 3

5 Rds

10 Bike Cal

21 DU

- 6:45

DEADLIFT + BACK + ARMS + ABS

DeadLift

120Kg x 3 x 3

Back

Arms

Abs

BACK SQUAT + CLEAN COMPLEX + SPRINTS + DIPS

Back Squat

110Kg x 1 x 2

Clean + Hang Clean

60Kg x 1 x 3

200m Sprints x 3

Dips

BACK SQUAT + MET COND, BACK , DIPS

Back Squat

110Kg x 1

120Kg x 1

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Ski Erg Cal

KBS 20Kg

- 8:38

Back

Dips

BACK SQUAT + MET COND + BACK + ARMS

Back Squat

110Kg x 1 x 2

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Bike Cal

KB Thruster 2 x 16Kg

- 14:44

Back

Arms

BACK SQUAT + MET COND + BACK + ARMS + ABS

Back Squat

100Kg x 3

110Kg x 1 x 3

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Bike Cal

KBS 20Kg

- 9:26

Back

Arms

Abs

BACK SQUAT + MET COND + BACK + ABS

Back Squat

110Kg x 1 x 2

10, 9, 8, 7

Bike Cal

KB Thruster 2 x 16Kg

Back

Abs