Weighted Pull Ups:
- 10kg x 5, 15kg x 5, 20kg x 6

Decline Dumbell Bench Press (Each Dumbell):
- 34kg x 5, 38kg x 5, 42kg x 7

Dumbell Bent Over Row (Each Dumbell):
- 26kg x 5, 30kg x 5, 34kg x 5

Incline Dumbell Bench Press (Each Dumbell) immediately followed by Wide Grip Barbell Bench Press (2sec lower, 2 sec pause at bottom, quick push up):
- 30kg x 5 + 40kg x 5
- 34kg x 5 + 40kg x 5
- 38kg x 7 + 40kg x 5

Snatch Balance:
- 20kg x 5
- 30kg x 5
- 40kg x 5
- 50kg x 4