Day 1
- 4 x 5 Muscle Snatch
- 4 x 10 Front Squat with DB military
- 4 x 10 pull ups
- 3 x 12 leg curls
- 3 x 6 step downs
Day 2
- 4 x 5 Power clean
- 4 x 10 RDL with bench press
- 4 x 10 DB Bench press
- 4 x 12 DB Row
- 3 x 5 Med Ball Toss
- 4 x 5 eccentric split squat
Day 3
- 4 x 5 + 5 Muscle snatch + Overhead squat
- 4 x 10 Back Squat
- 3 x 8 snatch lift off
- 4 x 5 eccentric chin ups