Oly Lifting + Sprints (10x10m) Workout
Skill
Snatch Pull + Snatch - 50kg
Snatch - 60kg
Clean & Two Jerks - 80kg
3x6 Explosive Pushups
Strength
3-3-1 Front Squats
(100kg - 110kg - 120kg)
Midline
3x8 Barbell Back Extensions (20kg)
3x15 Partner Lying Leg Raises
3x15 Russian Hard-Style KB Swings (24kg)
Sprinting/Running
3 minute Run + Sprinting Drills + Dynamic Stretching (Warm-up)
Sprints - 10x10m
10x1 Standing Vertical Jump + 1 Depth Jump
3 minute Run + Static Stretching (Cooldown)
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