Weightlifting
Clean & Jerk to heavy single
3 sets @ 90%
3 sets @ 80%
3 sets @ 70%

3 Jerk @ 60%; 3 sets

Strength
3 Overhead Squat with 3 sec pause; 5 sets; Add 2.5-5kg from last week

Conditioning
Rowing
300m @ 26-28 Stroke Rate
Rest 1 min; 10 sets

*Sets should be consistent
*Hard & fast but sustainable
*Great technique throughout

Midline
50 GHD Sit-ups
50 GHD Hip Extensions

*Sub GHD Sit-ups for V-ups or Tuck-ups
*Ask about GHD set-up