Athlete Development/ Fitness
A. DB External Rotation on Bench 8-10 @ 2020; Rest 1 Min x 3
B. Mixed Grip Pull Ups 4-5 @ 20X0; Rest 2 Min x 4
+
3 Rounds For Time:
Run 400M
20 KB Swings
Sport
A. Squat Clean- Build to a Max
+
“Elizabeth”
21/ 15/ 9
Squat Clean- 135#/ 95#
Ring Dips
Weightlifting Week 4 of 12, this is a de-load week.
Snatch 70%x2x4
Snatch Pull 90%x2, 95%x2x2
Back Squat 70%x4x5