Weightlifting:nA) Clean @ Hip: 50/4, 60/3, 70/2x2nB) CJ off blocks @ BK: 60/2, 70/2, 75/2×2
nStrength:nA) Pause BS: 3×3 @75% with 12×1 temponB) GHD Back Extension Hod/ 4×45 secs