Athlete Development
A. KB Deadlift 10-12 @ 3211; Rest 1:30 x 5
*Kettlebell in each hand
B. 15-20 Sit Ups AFAP; Rest 1 Min x 3
C. Push Up Negatives 6-8 @ 30A0; Rest 1 Min x 3
Fitness
A1. Deadlift 6-8 @ 30X1; Rest 30 Sec
A2. Push Ups 10-15 @ 20X1; Rest 30 Sec
A3. Hollow Rocks- AMRAP in 30 Sec OR Hollow Hold 30 Sec
Rest 1 Min x 3
+
EMOTM x 16 Min
Even- 20 to 30 Double Unders OR 50 Single Unders
Odd- 6-8 No Push Up Burpee Box Jumps
Sport
A. Hang Power Clean + Front Squat (1+5)- Build to a Max in 10 Min
B1. SA DB Row 10-15 @ 20X0; Rest 30 Sec
B2. Single Leg Split Squat 5-7 @ 3010; Rest 30 Sec x 3
+
10 Unbroken KB Swings- Tough
AirDyne 20 Sec @ 100%
Rest 2 Min x 5
Weightlifting
Snatch 70%x1x5
Jerk 70%x1x5