SNATCH COMPLEX + SPRINTS + SHOULDERS + ABS

Snatch + Hang Snatch

40Kg x 1 x 2

50Kg x 1 x 2

200m Sprints x 4

Shoulders

Abs

BACK SQUAT + MET COND + BACK + ARMS + ABS

Back Squat

120Kg x 3

130Kg x 1 x 2

10, 9, 8, 7...1

Bike Cal

KBS 16Kg

- 7:22

Back

Arms

Abs

DEADLIFT + BIKE INTERVALS + BACK

DeadLift

140Kg x 3 x 2

60 Cal Bike Intervals

Back

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

Back Squat

120Kg x 3

130Kg x 1

5 Rds

500m Row

20 Kbs 16Kg

- 16:16

Shoulders

Back

Arms

Abs

CLEAN COMLEX + MET COND + SHOUDLERS

Clean + Hang Clean

60Kg x 3

70Kg x 2

5 Rds

10 Ski Erg Cal

10 DB FRWL 2 x 20Kg

20 DU

- 10:30

Shoulders

BACK SQUAT + SPRINTS + SHOULDERS + ABS

Back Squat

120Kg x 3

130Kg x 1 x 2

200m Sprints x 4

Shoulders

Abs

DEADLIFT + MET COND + ARMS + ABS

DeadLift

130Kg x 3

140Kg x 1 x 2

10, 9, 8...1

Ski Erg Cal

KB Thruster 2 x 12Kg

- 8:39

Arms

Abs

DEADLIFT + SPRINTS + BACK + ARMS + ABS

DeadLift

140Kg x 1 x 2

200m Sprints x 5

Back

Arms

Abs

BACK SQUAT + MET COND + ARMS + ABS

Back Squat

130Kg x 1 x 2

5 Rds

250m Row

7 DB Thruster 2 x 16Kg

21 DU

- 10:55

Arms

Abs

DEADLIFT + MET COND + BACK + ARMS + ABS

DeadLift

140Kg x 1 x 2

10, 9, 8...1

Bike Cal

KBS 16Kg

- 7:32

Back

Arms

Abs

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

Back Squat

120Kg x 3

120Kg x 1

10, 9, 8, 7....1

Row Cal

KB Thruster 2 x 12Kg

- 9:17

250m Row

1:07 / 1:07 / 1:07 / 1:07 / 1:04

Back

Arms

DEADLIFT + SPRINTS + BACK + ARMS + ABS

DeadLift

120Kg x 5

140Kg x 1 x 2

Sprints

300m / 400m / 200m / 200m

Back

Arms

Abs

BACK SQUAT + MET COND + ARMS = ABS

Back Squat

100Kg x 5

120Kg x 1 x 2

5 Rds

10 Bike Cal

10 Steps FRWL 2 x 16Kg

- 7:52

Arms

Abs