| 1 | Complex I ×1 series | Complex III ×1 series | Complex I ×1 series | Warm-up and stretch |
| 2 | Hang snatch 1×5 1×4 2×3 | Hang clean 1×5 3×4 | Hang snatch 3×5 | Jump rope 5×100 reps (2 leg hop, 1 leg hop, running, jumping jack, two swings per jump) |
| 3 | Clean pull (from rack above knee) 3×5 | Snatch pull (below knee) 3×4 | Step ups 3×8+8 | 5–10–15 shuttles ×5 (rest 30 s between) |
| 4 | Back squat 1×10 (135) 1×8 1×6 2×4 | Lunges 4×8+8 | RDL 3×8 | Tempo: 10×100 s |
| 5 | RDL 3×8 | Leg curl 3×8 | Dips 4×8 (w/weight if possible) | Rest 90 s between jump rope and shuttles, and between shuttles and tempos |
| 6 | Bench 1×10 1×8 1×6 2×4 | Incline 1×10 1×8 2×6 | Lat pulldown 4×8 | |
| 7 | Chins ×20 total reps | Bent over row 3×8 | DB shrug 3×15 | |
| 8 | Military 3×8 (medium) | Three way shoulder (lat raise, ft. raise, bent over lat raise) 3×8+8+8 | Goodmorning 3×6 (keep weight light and form perfect) | |
| 9 | Hyperextension 1×20 | Reverse Hyper 1×20 | Abs: 100 total reps (medium intensity) | |
| 10 | Abs: 100 total reps (medium intensity) | Abs: 100 total reps (medium intensity) | | |