Athlete Development/ Fitness
A. Powell Raise 8-10 @ 2020; Rest 1 Min x 3
B. Trap 3 Raise 8-10 @ 2020; Rest 1 Min x 3
+
5 Rounds for Time:
10 DB Thrusters
12 Burpees
Row 300M
Rest 2 Min
Sport
A. Front squat; build to a 5RM
B. Bent over single arm DB rows 6-8/arm; rest 1 min b/t arms x5
C. Suitcase Carries; 50 Meters heavy/ arm; rest 1 min b/t arms x4
Weightlifting
High Hang Clean + Hang Clean (below knee) 70%x(2+1) x5
Clean Pull 100%x3x3
Front Squat 70%x3, 75%x3, 80%x3x3