Athlete Development/ Fitness
A. Trap 3 Raise 8-10 @ 2020; Rest 1 Min x 3
B. Russian KB Swing 20 Tough but Unbroken; Rest 2 Min x 3
+
5 Rounds for Time:
10 KB Swings
11 Knees 2 Elbows
12 Box Jumps- Step Down
Sport
Row 45 MIn @ Z1 (recovery effort)
*Every 5 Min Get off and perform a quick circuit of Gymnastic movements (ex: Rope Climb x 1/ L-Sit 20-30 sec)
Weightlifting
Power Snatch 70%x3x5
Power Clean + Power Jerk 70% (of clean)x3x5
Push Press 3×8
Pullups 3×8 (add weight if possible)
SA DB Bent Row Heavy 10, rest 10 sec, AMRAP, rest 10 sec, AMRAP; Rest 3 Min x3sets
        –For the single arm DB row sets, complete the full set on one side before switching arms.  The AMRAP is until form fails.