A.

1 2 3 4
1. power clean + split jerk 4x3 40kg 4x3 42,5kg 4x3 45kg 4x3 32,5kg 1.
2. iso squat jump 3x3 3x3 3x3 2.
3. deadlift + 3x box jump 3x5 65kg 3x4 67,5kg 3x5 70kg 3x5 55kg 3.
4. pull-ups + weight 3x5 3x4 3x3 4.
5. ghd row 3x5 3x5 3x5 5.
6. adductor + pallof side walk 3x20s + 5 3x20s + 5 3x20s + 5 6.

B. 1 2 3 4
1. power snatch 4x3 27kg 4x3 29kg 4x3 31kg 1.
2. back squat + 3x broad jump 3x5 52,5kg 3x4 55kg 3x3 57,5kg 2.
3. bench press 3x5 44kg 3x4 46kg 3x3 48kg 3.
4. sled 4x5m bw 4x5m bw 4x5m bw 4.
5. kb sldl 3x8 3x8 3x8 5.
6. ghr + neck 6.
 A. 5 6 7 8
power clean + split jerk 4x3 47,5kg 4x2 50kg 4x1 52,5kg 4x3 32,5kg
iso squat jump 3x3 3x3 3x3
deadlift + box jump 3x5 67,5kg 3x4 70kg 3x3 72,5kg 3x5 55kg
pull-ups + weight 3x4 3x3 3x2 3x light

B. 5 6 7 8
power snatch 4x2 33kg 4x2 35kg 4x2 37kg
back squat + broad jump 3x5 55kg 3x4 57,5kg 3x3 60kg
bench press 3x5 46kg 3x4 48kg 3x3 50kg
sled
kb sldl
ghr + neck
PR
power clean 55
split jerk 56
power snatch 35
back squat 70
deadlift 95
pull-up 12kg
bench press 59kg