Athlete Development
A1. Goblet Squat 8-10 @ 30X1; Rest 30 Sec
A2. Ring Row- AMRAP – 2 @ 20X0; Rest 30 Sec
A3. Push Ups- AMRAP – 2 @ 20X0; Rest 2 Min x 4
Fitness
A1. Front Squat 8-10 @ 30X1; Rest 30 Sec
A2. Pull Ups- AMRAP – 2 @ 20X0; Rest 30 Sec
A3. Push Ups- AMRAP – 2 @ 20X0; Rest 2 Min x 4
+
For Total Reps:
30 Sec Max Double Unders/ Single Unders
30 Sec Rest
30 Sec Max Situps
30 Sec Rest
30 Sec Max Burpees
30 Sec Rest x 3
Sport
A. Power Clean- Build to a Max
B. AMRAP Power Cleans in 8 Min @ 90% of A
Weightlifting
*This will be a back-off week before testing
Snatch 75%x1x2, 80%x1x2, 85%x1x2
Snatch Pull 100%x1x4
Back Squat 85%x1x5