Friday Workout :

Stretch
Warm Ups
Roll
Voodoo Knee and Elbow

Strength :
50 kg Power Snatch + Snatch (45-60 Sec Rest)
Power Clean 75*2*4 (60 Sec Rest)

Gymnastics :
3 Rounds NFT
8 Unbroken Pistols (progressively lower/ 10")
-then -
8 Kipping Dips
3 Rounds NFT
8 Atomic Sit Up from 4"
8 Push Ups

Stretch