Oly Lifting + Sprints (4x20m, 3x40m) Workout
Skill
Snatch - 60kg
C&J - 70g
Strength
3-3-2-1 Front Squats
(100kg - 110kg - 120kg PR - 130kg Fail)
Midline
3x10 Back Extensions (15kg)
60 seconds Weighted Plank Hold (5kg with arms extended)
Sprinting/Running
800m Run + Sprinting Drills + Dynamic Stretching (Warm-up)
Sprints - 4x20m, 3x40m
6xStanding Triple Jumps
600m Run + Static Stretching (Cooldown)
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