Weightlifting
Split Press
5 sets x 5 reps @ 40 kg
Jerk Balance
5 sets x 3 reps @ 50 kg
Power Snatch
5 sets x 1 rep @ 80% (65 kg)
Power Clean
5 sets x 1 rep @ 80% (80 kg)
GHD Sit Ups
3 sets x 10 reps
GHD Back Extensions
3 sets x 10 reps (3 sec hold at top)
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