Athlete Development/ Fitness
A1. Russian KB Swing- 20 Reps Tough; Rest 45 Sec
A2. DB Shoulder Press (Strict) 8-10 @ 20X0; Rest 45 Sec
A3. DB Walking Lunge- 20 Steps; Rest 2 Min x 4
+
10 Min AMRAP:
10 DB Thrusters
Run 100M
Sport
A. Back Squat- Build to a Heavy Single
B. Side Plank- 1 Set AMSAP per side; Rest as needed between sides
C. “Tabata” Sit Ups for Max Reps- No Pacing
Weightlifting
Jerk 85%x1x5
Snatch Balance (moderately) Heavy Single
Bench Press 95%x1x5