Athlete Development/ Fitness
A1. Russian KB Swing 10-12 Heavy; Rest 30 Sec
A2. DB Push Press 8-10 @ 30X1; Rest 30 Sec
A3. Toe to Bar 8-10 or Hanging Knee Raise 10-12; Rest 1 Min x 3
+
15 Min AMRAP
8 DB Snatch Left/ 8 Right
8 Burpee Pull Ups or 8 Burpees, 8 Ring Rows
30 Second Side Bridge Hold Left/ 30 Sec Right
Sport
A. Dead Lift- Work up to a tough 3 @ 22X2- in 12 Min
B. Good Mornings 10-15 @ 30X0; Rest 2 Min x 4
C1. Close Grip BP x 3 Reps @ 20X1- 60% of Mondays Heaviest 3; Rest 30 Sec
C2. Strict Pull Ups (mixed grip) AMRAP @ 1010; Rest 30 Sec x 8
Weightlifting
Rest Day.