Athlete Development/ Fitness
A. Powell Raise 8-10 @ 2020; Rest 1 Min x 3
B1. Clean Grip Dead Lift- 5, 5, 5, 5 @ 3232; Rest 10 Sec
B2. FLR- Accumulate 1 Min (add weight if necessary); Rest 2:30 x 4
+
15 Min AMRAP:
15 KB Swings
15 HR Push Ups
100 Single Unders
Sport
A. Powell Raise 8-10 @ 2020; Rest 1 Min x 3
B. Front Squat 5, 5, 5 @ 20X0; Rest 3 Min
+
13.5 Skill Work
Weightlifting
Power Snatch 60-65%x3x4
Power Clean 60-65%x3x4
Push Press 3×10 –moderate
Pullups 3×10
SA DB Bent Row 3×8; 30 sec rest b/t sides, 1 min b/t sets