AM – Strength Workout

• Long Jump – 3×5
• Push Press – 5/45% 5/55% 3/65% 3/70% 3/80% 3+/90%
• Front Squat – 5×8/60%
• Pull Ups – 50
• Dips – 50

PM – Weightlifting Workout

• Snatch – 7×1/75%
• Clean & Jerk from Blocks – 1/85% 3×2/85%-10 kg | Work to 85% of your 1RM Clean & Jerk for a single, then decrease weight for Drop Sets 3×2.
• Back Squat – 5/40% 5/50% 3/60% 5/75% 3/85% 1/95%
• Med Ball V-Up+Overhead Med Ball Sit Up+Russian Twists – 3×10+10+10 | Complete as a superset.
• Bar Back Extensions+GHD – 3×10+10 | Complete as a superset.