Athlete Development/ Fitness
A. Snatch Grip RDL 3×5; Rest 2 Min
+
10-1 Ladder:
DB Hang Power Clean & Press
Pullups/ Ring Rows
Sport
A. Front Squat x3/Push Jerk x2/Split Jerk x1; Rest 2 Min x5 Complexes
+
21/ 15/ 9
Thrusters- 95#/ 65#
Pull Ups
Weightlifting
Jerk 95% of last HS x2x3
Bench Press Heavy Single, then: (90% of HS x1, 95%x1, HS) x2
+
5 Sets, 30 Seconds Rest b/t exercises and sets:
DB Snatch x8
Pullups x8