Athlete Development
A1. SA DB Bench Press 4-6 @ 30X1; Rest 30 sec b/t arms/ Rest 30 Sec
A2. Push Ups 10-12 @ 40X1; Rest 2 Min x 4
Fitness
A. Bench Press- 3,2,2,1,1,1; Rest 2 Min
Work up to a max
+
For Time:
21/ 15/ 9
Pull Ups
Burpees
Sport
10 Min AMRAP @85%
Row 350M
10 Power Clean 95/65#
10 Burpees
Rest 5 Min
10 Min AMRAP @85%
Airdyne ½ Mile
10 KB Swings- Tough
10 HR Push Ups
 Weightlifting
Clean 70%x2, 75%x2, 78%x2, 80%x2, 85%x1x3
Front Squat 70%x3, 80%x3, 85%x3x4
Clean Pull 95%x3, 100%x3, 105%x3x2