Oly Lifting + Track (Hurdle Drills, Bounds, Strides) Workout
AM
Weightlifting
3x3 Snatches (40kg)
3x1 Power Clean + 1 Push Press + 1 Clean + 1 Power Jerk (40kg, 50kg, 60kg)
3x5 Glute Bridges (50kg)
3x5 KB Single-Leg Romanian Deadlifts (24kg)
5-3-3-1 Wide-Grip Weighted Pullups (BW - 10kg - 20kg - 30kg)
Left Arm Isolation Work (5kg plate)
Half Tabata Hollow Rocks
PM
Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
12x6 Hurdle Drills at 0.78m (step-overs on each sidex3, side step-overs on each sidex3)
4x80m Bounds for Height Build-ups on Grass
4x80m Relaxed Strides on Grass
Static Stretching (Cooldown)
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