■Power snatch - 70% x 3 x 5 @65 lbs
■Jerk - 73% x 3 x 4 @ 115 3
■Clean pull - 88% x 3 x 3 @135#
■Back squat - 70% x 3 x 2, @ 155 #
75% x 2 x 3 @ 185#
■Planks - 3 x max front-1min/side-45sec/side-45sec

(%, x reps, x sets @ weight)