SPRINTS + SNATCH COMPLEX + BACK + ARMS + ABS

400m x 1

300m x 1

200m x 1

Snatch + Hang Snatch + 2 OHS

30Kg x 1 x 4

Back

Arms

Abs

SPRINTS + BACK SQUAT + LEGS + BACK + CHEST + ARMS + ABS

400m x 1

200m x 2

Back Squat

100Kg x 3

110Kg x 1

Chest

Back

Legs

Arms

Abs

SPRINTS + CLEAN COMPLEX + LEGS + BACK + ARMS

400m x 1

200m x 2

Clean + Hang Clean + Clean

60Kg x 1 x 3

Legs

Back

Arms

SPRINT + BACK SQUAT + BACK + CHEST + ARMS + ABS (JEROME)

400m x 3

Back Squat

110Kg x 1

Chest

Back

Arms

Abs

5Km Rucking

5Km Rucking

SPRINTS + BACK SQUAT + CHEST + BACK + LEGS + ARMS + ABS

400m x 3

Back Squat

100Kg x 5

110Kg x 3

Chest

Legs

Back

Arms

Abs