Athlete Development
A1. Seated SA DB Press 6-8 @ 30X0; Rest 30 sec
A2. Weighted Side Plank 1Min/ Side; Rest 2 Min x 4
*Add weight to SA DB Press from last week
Fitness
A. Push Press Waveload 5,4,3,5,4,3; Rest 2 Min
+
Each Set for Time @ 100%:
Row 1:30 For Max Meters
Rest :30 Sec
1 Min Max Rep Burpees
Rest 3 Min x 3
Sport
A. Hang Squat Clean- Build to a 3RM
B. TnG Power Snatch 5, 5, 5; Rest 2 Min
+
For Time:
3-2-1-2-3-2-1-2-3
Back squat 80% 1rm

Power Clean 80% 1rm

Weightlifting
Jerk balance + Jerk
70%x(1+1)x2, 75%x(1+1)x2, 80%x(2+2)x3
Bench Press 3×5
Bent over Row 3×5