Athlete Development/ Fitness
A. Strength Priority Work- 15 Min
+
For Time:
Run 400M
Rest 1 Min
15 Pull Ups or 20 Ring Rows
10 Thrusters- Moderate
12 Pull Ups or 15 Ring Rows
10 Thrusters
9 Pull Ups or 12 Ring Rows
10 Thrusters
Rest 1 Min
For Time:
Run 400M
Sport
Rest Day.
Weightlifting
Snatch Heavy Single
Clean & Jerk Heavy Single
Front Squat (pause) Heavy Single
Snatch Pull 105%x1x3
Weighted Lunge 3×8/ leg