Deadlift:
- 5 x 70kg, 5 x 90kg, 5 x 110kg, 5 x 130kg, 5 x 140kg, 5 x 150kg
- 1,2,3,4,5,6,7,8,9,10 @ 110kg (work:rest = 1:1)

2 Positiong Power Clean (ie Deadlift + Hang Clean) @ 60kg
- 1,2,3,4,5,6,7,6,5,4,3,2,1 (work:rest = 1:1)

Front Squat (hands straight out in front):
- 10 x 20kg, 9 x 25kg, 8 x 30kg, 7 x 35kg, 6 x 40kg, 5 x 45kg, 4 x 50kg, 3 x 55kg, 2 x 60kg, 10 x 65kg

Lying Hamstring Curl Machine + KB Snatch + KB Swing:
- 3 rounds
- 10 x 10kg (each leg) + 5 x 24kg (each arm) + 20 x 24kg

Row::
- 5 rounds (work:rest = 1:1)
- 250m (pace = 1:45/500m)
-