Athlete Development
A. Seated SA DB Press 6-8 @ 30X0; Rest 30 sec/ Rest 1:30 x 4
*Try to add weight to last week
B. Hand Stand Skill Work- Accumulate 3 Min in a static hold against wall
Fitness
A. Seated Behind the Neck Press 6-8 @ 30X1; Rest 2 Min x 4
*Try to add weight to last week
B. Hand Stand Skill Work- Accumulate 3 Min in a static hold against wall
+
5 Rounds For Time
10 Knees to Elbows
15 Wall Balls
Row 300M
Sport
A. Close Grip Bench Press- Build to a Max
+
7 Min AMRAP
3 Thrusters- 100#/ 65#
3 CTB Pull Ups
6 Thrusters
6 CTB Pull Ups
9 Thrusters 9 CTB Pull Ups….
Weightlifting
Clean 70%x2x4
Clean Pull 90%x2, 95%x2x2
Front Squat 70%x3x5