Athlete Development
A. Split Squat- 6-8 @ 30X0; Rest 30 sec/ Rest 1:30 x 3
B. Weighted Sit Ups (anchored) 12-15; Rest 1:30 x 4
Fitness
A. Front Squat- 10, 10, 10 @ 40X0
Rest 3 Min (accumulate 20 perfect air squats during rest period)
B. Weighted Sit Ups (anchored) 12-15; Rest 1:30 x 4
+
3 Rounds for Time:
Run 400M
15 Knees to Elbows
Sport
A. EMOTM x 10 MIn- 5 Hang Power Clean n Jerks @ 55% of 1 RM
+
Each Round for Time:
25 KB Swings- 24/ 16kg
20 Burpees
50 Double Unders
Rest 2 Min x 3
Competition/ Weightlifting
Tall Clean 4×4 –moderate
Hang Clean (mid-thigh) + Clean 65%x(1+2) x3
Clean Pull 75%x4x3
Front Squat 60%x4x5