Weighted Pull Ups:
- 10kg x 3, 20kg x 3, 30kg x 3, 40kg x 3
- 10 x BW Pull Ups - strict and slow

Dumbell Bench Press:
- 40kg (each dumbell) x 5, 42kg x 5, 44kg x 5, 46kg x 4

Dumbell Bent Over Row (strict and slow) + 10 Push Ups (Feet on bench):
- 32kg x 5, 26kg x 5, 40kg x 5

Decline Barbell Bench Press + Barbell Bent Over Row:
- 60kg x 10 + 60kg x 10
- 80kg x 8 + 60kg x 10
- 100kg x 4 + 60kg x 10

Squat Clean:
- 40kg x 5, 50kg x 5, 60kg x 5

Hang Power Snatch + OH Squat (can't let bar fall below knees during each set):
- 40kg x 5. 40kg x 5, 40kg x 5