Barbell Shrug (Close Grip):
- 80kg x 7, 100kg x 7, 120kg x 7

Barbell Single Arm Shoulder Press:
- 30kg x 10, 40kg x 7, 50kg x 5 (each arm)

Standing Shoulder Fly immediately followed by 10 x 20kg plate (each hand) shrugs in a foward rotation then backward rotation
- 10kg x 5 (each dumbell), 16kg x 5 x 2

Squat Clean & Jerk:
- 20kg x 10, 40kg x 10, 50kg x 5 x 2