12:30 Gym

Dynamic Warmup
Skipping 5 minutes

Frog stands 6x 10 seconds
Hand stands 2x30 seconds

Press ( all were cleaned from ground)
3x40
2x42.5, 45, 47.5
1x 50, 52.5, 55, 57.5, 60 (fail)

21,15,9 reps of
Squat
Pushups
Situps
2'23"

Stretch

12:30 Gym

Dynamic Warmup

Tread mill 5 intervals
Sprint 30 second @ 17.5 kph, incline 2
Rest 90 second 8 kph

1 Snatch and 3 OHS
20, 30, 32.5, 35, 37.5, 40 (Dropped OHS to 35 for last two sets)

Stretch

12:30 Gym

Dynamic Warmup
Planche Progression
Frog stand 6 x10 seconds

Handstand 2 x30 seconds

Cleans (rep x weight in kgs)

5 x20
3x40
2x50
2x55
2x60
1x62.5
1x65
1x67.5
1x70
1x72.5 (poor depth)

Rowing

10 round of 20 sec hard pull, 40 second rest.

Stretch

12: 20 Gym

Dynamic warmup
Burgener Warmup
Sprint Drills

Sprints on treadmill

2x200 @ 22KPH Incline 2
Stopped after 2 due to spasm in upper back.

Front Squat 3x5x60kgs
Pullup 3x5xBW+10kgs
Bench 3x5x60kgs

Stretch

Total workout time 70 minutes