skill
snatch from blocks - 70kg

strength
3-3-3-3-3-1 push press 40kg-50kg-60kg-70kg-80kg-90kgPR
3-3-3-1 back squads 90kg-100kg-110kg-120kg
3x3 weighted HSPU 10kg (90s rest)

midline
15-12-9 back extensions (15kg)
60s-40s-20s weighted plank (15kg) (60s)

endurance
warm up: 2000m row (7:50)
10x250m row (2 minutes rest) ( 1st:52s - 2nd:51s - the rest:50s )
cool down: 500m row