Athlete Development/ Fitness
A. Powell Raise 8-10 @ 2020; Rest 1 Min x 3
B. DB External Rotation on Bench 8-10 @ 2020; Rest 1 Min x 3
+
10 —> 1 Descending Ladder
DB Snatch/ Arm
Knees 2 Elbows
Box Jumps- Step Down
Sport
A. Snatch Grip RDL 8-10×4; Rest 2 Min

+
5 min amrap:
5 strict chin ups
5 sit ups
rest 5 min
10 min amrap:
10 CTB chin ups
30 Sec FLR
Weightlifting
High Hang Clean + Hang Clean (below knee)
70%x (1+1), 75%x (1+1)x2, 80%x (1+1)x2, 85%x (1+1), 90%x (1+1)
Clean Pull 100%x3x2, 105%x3
Front Squat 75%x3, 80%x3, 85%x3x2