Prone Incline L Press

2 x 8

Prone PVC Lift Off Bench

2 x 8

Shin Box Switch + Extension

2 x 10

Snatch Push Press + Tempo OHS

3 x 3

Halting Power Snatch (AK) + Pause OHS

5 x 2 @ 50, _ , _ , _ , 60 %

Clean DL + Low Hang Clean

5 x 2 @ 50, _ , _ , _ , 60 %

Halting Clean Pull

4 x 3 @ 75 %

Half Kneeling Single Arm Press

3 x 8

Band Anti-Rotations

3 x 8

SA DB Row

3 x 12

Prone Swimmer

2 x 5

Tactical Frog

2 x 10

3 Way Slider TKE

2 x 5

Press in Split

2 x 10

BB Push Press

4 x 6

Back Squat

4 x 10 @ 55, 60, _ , _ %

DB RDL

3 x 5

Chin-Up

3 x 3

KB Arm Bar

3 x 5

SB Dead Bugs

3 x 6

Short Lever Side Plank Abduction

3 x 15

Mini Band Shoulder Series

2 x 15

Goblet Cossack Squat

2 x 8

Prone Scap Hurdles

2 x 10

Seated Box Jump

3 x 5

Depth Drop

3 x 3

Pause Front Squat

4 x 3 @ 50 %

High Hang Snatch

5 x 3 @ 50 %

Halting Power Clean & Jerk (Halt Above Knee)

5 x 2 @ 60 %

Lu Raises

3 x 12

Pike Press

3 x 8

Iso SL Glute Bridge on Roller

3 x 15

Prone Swimmer

2 x 5

Tactical Frog

2 x 10

3 Way Slider TKE

2 x 5

Snatch Pull + Dip Snatch + OHS

7 x 1 @ 50, 60, 65, 65, 65, 65, 65 %

Power Clean + Clean + Jerk

6 x 1 @ 60, 65, 70, _ , _ , 73 %

FFE Reverse Lunge

3 x 6

Feet Elevated Inverted Row

3 x 8

SA KB Straddle Press

3 x 8