Athlete Development/ Fitness
A1. DB Standing Strict Press 8-10 @ 30X1; Rest 1 Min
A2. Strict Pull Ups 8-10 @ 20X0 or AMRAP Partner Assisted Pull Ups (-2) @ 30A0; Rest 1 Min
A3. 25 Sit Ups- AFAP; Rest 1 Min x 3
+
5 Rounds For Time:
15 Air Squats
10 Box Jumps- Step Down
Run 200M
Sport
3 Min AMRAP @ 90%
5 PERFECT Push Ups
5 Toes to Bar
20 Double Unders
Rest 3 Min x 2
+
3 Min AMRAP @ 90%
25M Bear Crawl
25M Farmer Walk- 65#/ Hand/ 45#/ Hand
Rest 3 Min x 2
+
3 Min AMRAP @ 90%
Row 100M
5 Strict Push Up Burpees
Rest 3 Min x 2
* There is a 3 Min Rest between each separate AMRAP
* Goal is to sustain a High Output on each 3 Min set
Weightlifting
Power Snatch + Snatch 85%x(1+1)x6
Jerk 85%x2x6
Bench Press 85%x3x3