Training:

Stretch - Min 10 minutes

A. Snatch - PVC BAR x 2; rest 3 min
B. Snatch Pulls PVC BAR - 2 sets x 2 reps: rest 3 min
C. Back Squat PVC BAR; 2 sets of 1 rep; rest 3 min
D. 30 m sprint @ 60%
walk back x 3
(rest 3 min b/t sets x 3 sets)

Stretch - Min 10 Minutes