oly lifting Workout
Strength
3-3-5 Back Squats (110kg - 120kg - 100kg)
3-3-1-1-1 jerks (60kg-70kg-80kg-90kg-100kgfail)
3-3-3-2-2 weighted HSPU 10kg (2 mns rest)
skill
snatch and clean pulls
midline
2 x 1 minute weighted plank 10kg
endurance
4x150m swim (about 5 minutes rest)
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