Oly Lifting + Sprints (3x30m, 3x50m) Workout
Skill
Snatch - 70kg
C&J - 90kg
Strength
3-3-3-1 Front Squats
(90kg - 100kg - 110kg - 120kg)
3x5 Weighted Wide-Grip Pullups (25kg)
Midline
3x10 Back Extensions (15kg)
3x10 seconds L-sit Hold with perfect form (30s rest)
Sprinting/Running
800m Run + Sprint drills + Dynamic stretching (Warm-up)
Sprints - 3x30m, 3x50m
6xStanding Double Long Jump
800m Run + Static Stretching (Cooldown)
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