Hollow Body Holds
7 x 30 sec

Rest Imported.

For 10mins, every minute on minute
3x dead lifts @ 90k

Then, for time
5 rounds of

5 snatch 50k
5 (3 pull-ups and dips)
200m run

30:03

5k run - lighter than usual, lower back tight from deadlifts yesterday

For time:

200 singles
5 rounds:
10 one arm dumbbell deadlift (20kg)
10 one arm dumbbell front squats (11kg)
10 one arm push press (11kg)
200 singles

Back squats:
10 x 35 - 8 x 40 - 6 x 45

Leg Extensions
12 x 25 - 12 x 35 - 10 x 40 - 10 x 45 - 10 x 50

Step-ups
50/50

Hollow holds
7 x 30 sec

Leg Press
12 x 53 - 12 x 61 - 12 x 69 - 10 x 77 - 10 x 85

Squats
100 x

One arm Cable Rows
4 x 12

Back Extensions
3 x 15

Bicep curls
L: 9kg 3 x 10
R: 5kg 3 x 12

Hammer Curls
L: 9kg 3 x 10

Tricep pull-downs
3 x 12

Sit-ups
50 x

Leg Press
12 x 61 - 12 x 69 - 12 x 77 - 10 x 85 - 10 x 93

Leg Extension
12 x 35 - 12 x 40 - 12 x 45 - 10 x 50 - 10 x 55

50 squats
3 x 15 back extension
50 squats

Lateral side raise
3 x 10 (5kg/3kg)

4 x 30 sec hollow hold