AM
Skill
Hang Power Snatch Double - 50kg
Hang Power Clean & Jerk - 70kg

Strength
3x5 Snatch Grip Romanian Deadlift
(40kg - 50kg - 60kg)
4x4 Strict Weighted Pullups
(BW - 10kg - 20kg - 30kg)

Midline
Half Tabata Plank Hold (with extended arms)

PM
Sprinting/Running
Dynamic Stretching + Some Jumping Rope + 1000m Run (Warm-up)
8x40m Sprinting Drills (high kneesx2, butt kicksx2, skipsx2, straight leg boundsx2)
Some light accelerations
3x6 Explosive Pushups
500m Run + Some Jumping Rope (Cooldown)