DEADLIFT + MET COND + BACK + ARMS

DeadLift

130Kg x 3

140Kg x 1

150Kg x 1

5 Rds

10 Ski Erg Cal

10 FRWL 2 x 16Kg DB

- 7:19

Back

Arms

BACK SQUAT + MET COND + ARMS + ABS

Back Squat

100Kg x 5 x 3

5 Rds

10 Bike Cal

10 KBS 16Kg

- 6:01

Arms

Abs

BACK SQUAT + MET COND + ROW INTERVALS + ARMS + ABS

Back Squat

120Kg x 2

120Kg x 1

5 Rds

10 Bike Cla

10 KBS 16Kg

- 6:11

500m Row x 3

2:14 / 2:18 / 2:13

Arms

Abs

BACK SQUAT + SNATCH COMPLEX + SPRINTS + ABS

Back Squat

100Kg x 10

120Kg x 3

130Kg x 1

140Kg x 1

Snatch + Hang Snatch + OHS

50Kg x 1 x 2

200m Sprints x 5

Abs

BACK SQUAT + MET COND + BACK + ARMS + ABS

Back Squat

100Kg x 10

120Kg x 3

130Kg x 1

5 Rds

10 Bike Cal

10 KBS 16Kg

- 6:06

Back

Arms

Abs

BACK SQUAT + SPRINTS + BACK + ABS

Back Squat

100 Kg x 10

120Kg x 5

130Kg x 1

300m Sprints x 3

Back

Abs

BACK SQUAT + MET COND + BACK + ABS

Back Squat

120Kg x 3

130Kg x 1

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

Bike Cal

KB Thruster 2 x 12Kg

- 9:35

Back

Abs

BACK SQUAT + SPRINTS + ARMS = ABS

Back Squat

120Kg x 3

130Kg x 1

140Kg x 1

200m Sprints x 4

Arms

Abs

BACK SQUAT + SPRINTS + ARMS

Back Squat

120Kg x 3

130Kg x 1

140Kg x 1

3 x 200m Sprints

Arms

BACK SQUAT + SNATCH COMPLEX = MET COND + BACK

Back Squat

130Kg x 1 x 2

Snatch + Hang Snatch + OHS

50Kg x 1 x 2

5 Rds

10 Bike Cal

10 KBS 16Kg

- 6:34

Back

BACK SQUAT + MET COND + BACK

Back Squat

140Kg x 1 x 2

5 Rds

250m Row

10 KB Thruster 2 x 10Kg

25 DU

- 12:09

Back