Week 1

- Day 1 -

A. Snatch - 5x5@60% 

B. Snatch Deadlift 3x5@75%

C. Back Squat - 3x5@75% 

D. Banded KB Swings 3x10-15

E. Weighted Planks - 3x60s on, 30s off - 15-20kg plate

- Day 2 - 

A. Push Jerk - 5x5 @60% 

B. Press - 5RM

C. Dumbbell Side Raises + Dumbbell Front Raises 3x10+10

D. Barbell Shrugs - 3x15 AHAP

E. 20-30 minute easy cardio of choice

- Day 3 -

A. Clean 5x5@60% 

B. Clean Deadlift 3x5@75%

C. Front Squat - 4x4@75% 

D. RDL 3x15 - heavy

E. Weighted Leg Raises - 3x10-12 - finish each set off with 25 situps

- Day 4 - 

A. Behind the neck Jerk - 3x5 @70% 

B. Press - 5RM

C. Plate Circles - 5/4/3/2/1 (each direction) x 3 sets

D. Barbell Curls - 3x10 - heavy

E. 5 rounds - 25 burpees, 25 calorie bike, 200m run

- Day 5 - 

A. Power Snatch - 5RM

B. Snatch High Pull - 3x5 @70-75%

C. Power Clean + Jerk - 5RM

D. Clean High Pull - 3x5@70-75% 

E. Split Lunges 4x12 (each leg)