de bench

bench 20kgx3x3

bench 61kgx3x9 (wide, med, narrow grips)

jm press 40kgx12x3

21, 15, 9 reps:
dips
pullups

time: 4.05

de snatch

snatch 20kgx3x3, 40kgx2x2

snatch 55kgx5x6

• kinda heavy. drop to 70-80% range

ssb good morning 43kgx12x3

hamstring curls 18kgx12x3

standing cable crunch 70kgx12x3

me bench

bench 50kgx5, 60kgx3, 70kgx2, 80kgx1

bench 92kgx1, 95kgx1, 100kgx1, 92kgx1, 95kgx1

close grip bench 44kgx6x4

hspu 3x3

seated cable row 70kgx6x3

db row 27kgx6x2, 32kgx6

pushups 25, 15, 10

me box squat (pause)

box squat 80kgx5, 102kgx3, 111kgx2, 130kgx1

box squat 145kgx1, 152kgx1, 161kgx1, 145kgx1, 152kgx1, 163kgx1

safety squat bar gm 45kgx6, 50kgx6x3

single leg standing hamstring curl 11kgx8x3

15-12-9 reps:
40kg thrusters
pullups

time = 3.26

• all unbroken
• few seconds rest between exercises
• thrusters were light
• no pause between reps
• quads tired first

de press

press 20kgx3x2

press 45kgx3x9

seated db press 14kgx12x3

3x:
dips x12
pullups x16