| Power Clean | 75% | x 6 | ||
| 75% | x 6 | |||
| 75% | x 6 | |||
| Bench press | 80% | x5-6 | ||
| 80% | x5-6 | |||
| Superset w/reverse | 80% | x5-6 | ||
| crunches | ||||
| Deadlift | 70% | x5-6 | ||
| Move bar fast | 70% | x5-6 | ||
| 70% | x5-6 | |||
| 70% | x5-6 | |||
| Superset: | 3 sets of 10 each | |||
| DB Incline Bench | ||||
| Bent over row | ||||
| Mountain climbers x 30 | ||||
| Complex | Dips x 10 | |||
| 2-3 rounds | Chin ups x 10 | |||
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