Oly Lifting + Sprints (Speed Endurance) Workout
Skill
Snatch - 72kg
C&J - 90kg
Max Strict Muscle-Ups - 7
Strength
3-3-3-1 Back Squats
(110kg - 120kg - 130kg - 140kg PR)
5x5 Weighted Pushups (25kg)
Midline/Core
3x10 Back Extensions (15kg)
Sprinting/Running
800m Run + Sprint drills + Dynamic stretching (Warm-up)
Sprints - 150m, 200m, 300m at 90-100% (22s - 31s - 52s)
5x5 Hurdle Jumps
800m Run + Static Stretching (Cooldown)
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