Olympic Weightlifting
Warm up:
Cardio
Muscle snatch+ overhead squat + press (3rep x 5set)
1. Box snatch
3 rep x 3 set 80%
2 rep x 4 set 85%
2. Back squat
3 * 3 rep x 2 set 70%
2 * 2 rep x 4 set 80 %
3. Muscle clean
8 rep x 5 set
Man 40 kg
Woman 25 kg