500m Row x 3
Back Squat
100Kg x 3
Back
Arms
Abs
400m x 1
200m x 3
Back Squat
100Kg x 3 x 2
Chest
Back
Arms
Abs
400m x 1
200m x 2
Clean + Hang Clean
50Kg x 1 x 5
Back
Arms
Abs
400m x 1
200m x 3
Snatch + Hang Snatch
30Kg x 1 x 3
Chest
Back
Arms
Abs
400m x 1
200m x 3
Clean + Hang Clean
50Kg x 1 x 4
Back
Arms
Abs
60m Time Trials
7:78 / 7:66 / 7:35
40 Bike Cal Intervals
Chest
Back