Athlete Development/ Fitness
A. DB EXT ROT on Bench- 8-10 @ 2020; Rest 1 Min x 3
B. Strength Priority
+
For Time:
100 DB Thrusters
*Every time you break- 3 Burpees

Sport
A. Squat Clean- 3 Reps EMOTM x 10 Min- Male 65% 1RM/ Female 70% 1RM
+
For Time:
15/ 12/ 9
Squat Clean- 135#/ 95#
Burpees

Weightlifting
Muscle Snatch 4×4
Snatch Balance Heavy 5, 95% (of heavy 5)x5, 90%x5
Snatch Pull 85%x4x3
Snatch Grip RDL 3×5
Back Squat 70%x6x5
This is the first day of the 12 week weightlifting cycle.