AM
Skill
Power Snatch Doubles from Blocks - 40kg, 50kg
Power Clean from Blocks & 3 Push Presses - 50kg, 60kg
Power Clean from Blocks & Push Press - 70kg

Strength
3x3 Lunges (Back Rack)
(60kg - 65kg - 70kg)
3x5 Romanian Deadlifts
(65kg - 75kg - 85kg)

Midline/Accessory
3x10 KB Weighted Situps + 10 Russian Hard-Style KB Swings (24kg)

PM
Sprinting/Running
Dynamic Stretching + Some Jumping Rope + 1000m Run (Warm-up)
3x3 Medicine Ball Kneeling Chest Throws (8kg)
5x150m Hill Runs (Walk back as rest)
(26.40 seconds, 27.50 seconds, 26.81 seconds, 26.22 seconds, 26.30 seconds)
Lots of walking + static stretching (Cooldown)