Athlete Development
A. Box Step Ups 6-8; Rest 30 Sec/ Rest 2 Min x 3
B. Ring Push Ups 10-12 @ 41X2; Rest 2 min x 3
Fitness
A. Back Squat- Heavy 5
+
10 Min AMRAP
15 Air Squats
10 Knees 2 Elbows
Sport
A. Weighted Pull Up 2, 2, 2, 1, 1, 1; Rest 2 min
B. AMRAP Sets Of 3 Unbroken Strict Pull Ups in 3 min; Rest 3 min x2
C. Strict Toes 2 Bar- AMRAP Unbroken; Rest 2 Min x 3
D. Side Planks- AMSAP Unbroken/Side; Rest 2 Min b/t sides x 3 total sets
Weightlifting
High Hang Clean + Hang Clean (below knee)
75%x(1+1)x3, 80%x(1+1)x2 –increase weights if you feel good
Front Squat 75%x3, 80%x3, 85%x3, 3RM
Clean Pull 100%x3, 105%x3, 110%x3
Clean DL- Heavy 2