Weightlifting:nA) Push Press + Jerk Grip OHS: 55/5+3, 60/3+3, 65/2+3*3 setsnB) Split Jerk From Rack: 60/3, 70/3, 75/2, 80-90/1*4 setsnC) Power Snatch: 50/3, 60/3, 65/3, 70-80/1*3 sets
Strength:nA) BS: 70/2, 75/2, 80/3*6 setsnB) Weighted Situps: 3×10