2022JAN08 (BASIC D3.W4)

Front Squat:

20 x (3)4

50 x (3)2

70 x (3)2

90 x (3)2

110 x (3)2

Clean + Push Press:

30 x (1+1)4

40 x (1+1)2

60 x (1+1)2

80 x (1+1)2

100 x (1+1)1

Clean Pull:

120 x 3

130 x 3

140 x 3

Russian KB Swing:

32 x 15/10/15/10

34 x 15/10

36 x 15/10

Chins:

bw x 5/4/3/2/1

100kg Clean + Push Press