Warm Up
100 Double Unders
20 Walk out and in to standing Push Ups

Olympic Lift
15 minute technique work
- not heavier than 40kg

Phase Work
2 x 10 Swiss Ball Dumbell Press (2 x 45kg)
2 x 10 Bent Over Rows (85kg)
2 x 10 Bench Press (95kg)
2 x 10 Single Arm Rows (45kg)
2 x 10 Dips (elbows in with max resistance)
2 x 10 Overgrip Pull Ups (elbows in with full extension)