Week 1: Demo Clean Pulls, Squat and Bent Over Rows on the respective days.

Clean Pull 3 x 5 70%

Incline Bench Press 3 x 12

Bent Over Rows 2 x 12

Lunge 2 x 12

Squat 3 x 6 70%

Shoulders (Lateral and Frontal Raise) 3 x 8 each in succession.

Hamstring Curl 2 x 12

GBC

Week 2

Repeat Week 1

Mon 22

Clean Pull / Incline Bench Press

4 Quarters