Athlete Development/ Fitness
A. Powell Raise 8-10 @ 2020; Rest 1 min x 3
B. DB Ext Rotation on Bench 8-10 @ 2020; Rest 1 Min x 3
+
For Time
Run 400M
10 Rounds:
10 Pull Ups/ Ring Rows
10 Sit ups
Run 400M
Sport
Sprint 100m @95%
Full Recovery
x10

(Rest a minimum of 6 Min. b/t sets 5 and 6)

Weightlifting
Muscle Snatch + Hang Power Snatch (1+1) x4 Add weight per set if possible
Muscle Clean + Hang Power Clean (1+1) x4 Add weight per set if possible
Press 3×5
Pullups 3×5 Weighted
+
3x400M Runs (AFAP)
2:1 Rest/ Work