Athlete Development/ Fitness
A. Strength Priority
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With a Partner- 1 Partner works while other partner rests
Row 1,000 Meters
800M Sand Bag Farmer Carry
Row 800 Meters
400M Sand Bag Farmer Carry
Row 600M
200M Sand Bag Farmer Carry
*Sand Bags must be brought all the way back to rowers on each carry
Sport
A. Strict Press- Build to a Max
B. Front Squat
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“Karen” For Time:

150 Wall Balls– 20#/ 14# to 10ft target

Weightlifting
Snatch 65%x1, 70%x1x2, 75%x1x2, 80%x1x2, 85%x1, 90%x1
Clean & Jerk 65%x1, 70%x1x2, 75%x1x2, 80%x1x2, 85%x1, 90%x1
Front Squat 75%x3, 80%x3, 85%x3, 3RM