Monday
Hang clean from the knee 3x5 60%
Bench press 3x10
Kettlebell swing 3x20
Sit-ups 3x25-30
Tuesday
Back squat close stance 3x20 50%
Lunges with dumbbell 3x10 each
Box jumps 5x3
Good morning 4x8
Wednesday
Sprints 5x20yards
Push-up 3x to failure
Pull-up 3x to failure
Leg raise 3x20-30
Friday
Hang snatch from knee 3x5 60%
Arnold press 3x10
Med ball overhead toss 5x3
Hyper 3x15
Saturday
Thruster 3x10 light
Step up with Barbell 3x10 each
Broad jump 5x3
Planks 3x1-2 minutes