Athlete Development/ Fitness
A. Strength Priority
+
For Time:
With a Partner- 1 Partner works while other partner rests
100 Sand Bag Thrusters- Alternating sets of 10 each
80 Ring Rows- Alternating sets of 8 each
60 Wall Balls- Alternating sets of 6 each
50 Knees to Elbows- Sets of 5
40 KB Swings- Sets of 10 each
Run 400M Relay with Sand Bag
Sport
A. Snatch- Build to a Max
+
20 Min AMRAP
20 KB Swings- 24kg/ 16kg
20 HR Push Ups
40 Double Unders
Weightlifting
Hang Snatch 75%x2x4
Hang Clean + Power Jerk 75%(of clean) x(2+1) x4
Front Squat 75%x3x4