Athlete Development
A1. Seated Single Arm DB Press 6-8 @ 30X1; Rest 30 sec
A2. Single Arm DB Push Press 6-8 @ 21X1; Rest 2 Min x 4
*Same weight on both movements
Fitness
A. Strict Shoulder Press 3,2,2,1,1,1- Rest 2 Min
*Work up to a 1RM
+
40 Burpee Jumping Pull Ups For Time
*Every Min on the Min 10 Air Squats/ Start with 10 Air Squats
**If you are still working on Pull Ups, Perform 40 Jumping Pull Ups, then 40 Burpees for time with 10 Squats EMOM
Sport
A. Clean and Jerk- Build to a Max
B. Front Squat 2, 2, 2, 2; Rest 3 Min (Heavy 2, Not a 2RM)
Weightlifting
Jerk 90% of last week’s HS x2x4
Bench Press 2RM
+
4 Sets:
10 Pullups
10 Sprawl Balls
30 Double-unders