Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.
Workout:
Deadlifts: 1x5x135 lbs., 1x5x155 lbs., 1x5x175 lbs., 2x5x200 lbs.
Side Press: 2x10(5+5)x50 lbs.
Cleans: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Jerks: 10 rpm, 90 sec/hand x 20 kg.
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