warm up

Deadlift

135 x 5

225 x 5

315 x 5

365 x 3

405 x 2

425 x 2

441 x 1

463 x 1

315 2 x 5

Front squat

5 x 5

Snatch

5 x 5

assistants

behind neck pull downs 4 x 12

bent over rows 2 x 10

abs

stretching and foam rolling