Skill
Snatch - 77kg
C&J - 90kg

Strength
3-3-3-1 Back Squats
(100kg - 110kg - 120kg - 130kg)

Midline
3x8 Back Extensions (20kg)
2x30 seconds Weighted Plank Hold (10kg with extended arms)

Sprinting/Running
800m Run + Sprinting Drills + Dynamic Stretching (Warm-up)
3x200m - (29 seconds, 30 seconds, 30 seconds)
5x1 Hurdle Lead Leg Runs + 5x1 Hurdle Trail Leg Runs + 5x1 Hurdle Runs
Some Running and Walking + Static Stretching (Cooldown)