Strength Training 2:00:00 [3]
Warm-up: 20 snatches (from hang) with bar
Front Squat: 1RM 55kg
6x 40kg; 6x 40kg; 8x 40kg
OH Squat: 1RM 40kg
8x 30kg; 8x 30kg; 8x 30kg
Back Squat: 1RM 70kg
6x 50kg; 8x 50kg; 8x 50kg
Press: 1RM 40kg
6x 25kg; 6x 25kg; 6x 25kg
Push Press: 1RM 55kg
6x 35kg; 6x 35kg; 8x 35kg
DeadLift: 1RM 60kg
6x 55kg; 6x 55kg; 6x 55kg
Bench Press: 1RM 55kg
8x 40kg; 8x 40kg; 7x 40kg
Met Con: 3x 10 box jumps / 10 V-ups / Bridge 10 count
RM = Rep Max