AM: 120 min
Hard routine
Warm up for 10 min

1.Snatch doubles up to 85 %

2.Slow snatch pull
- 4 x 3 @ 105 % of 1)
- 53 kg

3.Conditioning
A. For 32 min, 1 min on : 1 min off (4 rounds)
1) Bike - 16 17 18 19 cal
2) Cindy - 4 rounds + 15 reps
3) Ski - 13 14 15 15 cal
4) 10 DB power clean + max burpee over DB - 30 lbs + 9 10 10 11 reps

4.Accessory
A. 60 band pull apart
B. 50 bicep curl with band
C. 40 tricep ext. with band
D. 30 leg raises on stall bars

PM: 75 min
Warm up for 10 min
1.4 sets:
8 pull ups
8 bar dips

2.3 sets:
15 seated DB press - 8 7 6 kg
15 DB lat. raises - 3 3 3 kg

3.3 sets:
12 low cable pulley - 40 40 45 kg
8 incline DB press - 6 7 7 kg

4.3 sets:
10 bicep curl & press - 7 7 7 kg
8 sa. DB row - 16 16 16 kg

5.3 sets:
15 bicep curls - 12.5 kg
10 pike leg raises
20 hollow rock
40 side heel touches