Athlete Development
A. Box Step Ups 6-8; Rest 30 sec/ Rest 1:15 x 4
Fitness
A. Front Squat- Work up to a Heavy 5
+
AirDyne Sprint 60 Sec @ 90%
Rest 5 Min x 5
Sport
A1. Deadlift 5, 4, 3, 2, 1; rest 2 min
A2. Press 10, 8, 6, 4, 2; rest 2 min
B1. Bench press; 5×5; rest 2 min
B2. Good Mornings 10-12×5; rest 2 min
Weightlifting
High Hang Snatch + Hang Snatch (below knee)-
70%x(1+1) x3, 75%x(1+1) x3
Snatch Push Press 3×5
Snatch Pull 100%x3x2, 105%x3
Snatch DL 2×3
Back Squat 75%x4, 80%x4x5