Athlete Development
A1. DB Bench Press 6-8 @ 30X2; Rest 15 Seconds
A2. Ring Pull Ups/ Ring Rows- AMRAP (-2); Rest 2 Min x 4
Fitness
A1. Close Grip Bench Press- 6-8 @ 30X1; Rest 15 Seconds
A2. Pull Ups/ Partner Assisted Pull Ups- AMRAP @ 40A0
+
Every 3 Min:
10 Burpees
Row 400M
Rest in remaining time x 4 Sets
Sport
A. Hang Snatch (mid thigh)- Build to a Max
+
For Time:
12, 9, 6, 3
Thrusters- 95/ 65#
Chest to Bar Pull Ups
Competition/ Weightlifting
Behind the Neck Jerk + Jerk (1+2)x3 –stay below 60% of your max jerk
Bench Press 3×10 –moderate
Pendlay Row 3×10 –moderate
Trap “3” Raise 3×10
DB External Rotation 3×10