Principale
| Renfo (accessoire) | Squat | Pull | Haltérophilie + technique |
| 4 rounds For Quality 4 Glute Ham Raise 10 Lu Raises 12 Lat Pushdown 16 GHD Hyperextension 8 (each) Internal Rotation + OHS Position Rest 2′ | Narrow Stance Back Squat – eccentric 5’’ 8×3 @65% Back Squat Rest 2′ | F.F Muscle Snatch + F.F Squat Snatch + Squat Snatch 5×1+1+1 @lightweight Rest 2’ | |
| Power Snatch 5×2 @91% Power Snatch Rest 2′ | |||
| Clean-Grip Snatch 5×5 @lightweight Rest 2’ |
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