Athlete Development
A1. Single Arm DB Hammer Curl 6-8 @ 20X0; Rest 30 sec
A2. Single Arm Bent over Row 6-8 @ 20X0; Rest 2 Min x 4
Fitness
A. Pull Ups- (Med Pronated grip) 3,2,2,1,1,1- Rest 2 Min
Work to a max weighted pull up
+
In 3 Min:
20 Knees to Elbows
Row for Max Cal in remaining time
Rest 5 Min x 3
Sport
A. Snatch Balance 3×3; Rest 2 min
+
Each Round for Time-
9/ 6/ 3
Dead Lift- 225/ 155#
Box Jumps- 30/ 24”
Rest 5 Min x 3
Weightlifting
Jerk- Heavy Single, 95% (of H.S.) x1x2, 90%x1x2
Trap “3” Raise 3×8
DB Ext. Rot. 3×8