Athlete Development
A. Split Squat 6-8 @ 30X0; Rest 30 sec/ Rest 1:30 x 4
B. Hollow Hold 30 sec; Rest 30 sec x 5
Fitness
A. Front Squat 5-6 @ 40X0; Rest 3 Min x 3
B. Hollow Hold 30 sec; Rest 30 sec x 5
+
5 Rounds
10 DB Snatch/ Arm 10 Push Ups
Run 200M
Sport
A. Power Clean + Push Jerk- Work to a tough single quickly
+
Row 5 Min @ Z1
+
Row 500M @ 85% perceived effort
Rest 2 Min x 6 (goal is consistency across all sets)
Weightlifting
Muscle Snatch 4×3
Snatch Balance Heavy 4, 95%(of heavy 4)x4, 90%x4
Snatch Pull 90%x3x3
Snatch Grip RDL 3×4
Back Squat 75%x6x5