Athlete Development/ Fitness
A. Powell Raise 10-12 @ 2020; Rest 1 Min x 3
B. Trap 3 Raise 10-12 @ 2020; Rest 1 Min x 3
C. DB Ext Rot on bench 10-12 @ 2020; Rest 1 Min x 3
+
15 Min AMRAP:
7 Russian KB Swings- Light
7 Burpees
Sport
For Time:
35-25-15
Thrusters 95/55
Burpees
Box Jumps 24/20 (step down)
Weightlifting
Hang Power Snatch- moderate 3×2
Hang Power Clean- moderate 3×2
Press- Heavy Single
Pullup- Heavy Single