Strict Press:
- 5 x 20kg, 4 x 30kg, 3 x 40kg, 3 x 50kg, 3 x 60kg, 3 x 62.5kg
- 5 x 50kg, 10 x 40kg

Seated Dumbbell Press (palms facing each other) + Seated Dumbbell Shrug:
- 5 x 20kg (each arm) + 7 x 32kg (each arm)
- 5 x 24kg + 7 x 32kg
- 5 x 26kg + 7 x 32kg
- 3 x 28kg + 7 x 32kg

Barbell Upright Row + Dumbbell Front Raise + Barbell Front Raise:
- 7 x 30kg + 3 x 14kg (each arm) + 4 x 20kg
- 7 x 40kg + 3 x 14kg + 4 x 20kg
- 7 x 30kg + 3 x 14kg + 4 x 20kg

Snatch off blocks:
- 3 rounds:
- 5 x 20kg
- 2 rounds:
- 5 x 30kg

Muscle Snatch:
- 2 rounds:
- 5 x 30kg

Hang Power Snatch:
- 5 x 30kg

Squat Snatch:
- 5 x 30kg