Towel Chin Ups (strict) + 5 push ups (slow, strict and arms touching sides throughout):
- 10, 8, 6

Weighted Dips:
- BW x 5, 20kg x 2, 30kg x 1, 40kg x 1, 50kg x 1, 60kg x 1
- 40kg x 4, 20kg x 10, BW x 15

Seated Hammer Curl + Seated Wide Dumbell Curl + Seated Barbell Tricep Extension:
- 20kg (each dumbell) x 5, 12kg (each dumbell) x 7, 25kg x 7
- 24kg x 5, 12kg x 7, 25kg x 7
- 24kg x 5, 12kg x 7, 25kg x 7

Decline Plate Sit Up + Pause Halfway down and press plate from chest to lockout and sit up = 1 rep + Air Squats:
- 7+20, 6+15, 5+10

Ezibar Curl + Barbell Curl + Dumbell Tricep Extension (all standing):
- 20kg (+bar weight) x 5, 25kg x 10, 12kg x 7 (each arm)
- 24kg x 5, 25kg x 10, 14kg x 7
- 24kg x 4, 25kg x 10, 14kg x 7

Hang Clean:
- 40kg x 10, 50kg x 10, 60kg x 10 (don't let go of bar throughout)

Power Snatch into OHS:
- Power Snatch it up and do 1OHS, then reset, power snatch it up and do 2OHS...
- 40kg x 1OHS, 2OHS,3OHS,4OHS

Power Snatch Reverse Pyramid, work:rest ratio = 1:1
40kg x 5, 4, 3, 2, 1