1. Squat
215x5
250x5
280x5 x 2 sets
2. Pull ups
8 sets of 5 pull ups
3. Cleans
120x5
140x5
155x5
4. Dips
2 sets x 10 reps (shoulders didn't like this)
5. Incline Treadmill Sprints
(14km/h @ 15 incline x 15 seconds each) x 16
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