Athlete Development
A1. Seated SA DB Press 8-10 @ 30X0; Rest 30 Sec
A2. FLR 1:30; Rest 2 Min x 3
Fitness
A1. Strict Press 3-5 @ 30X0; Rest 1 Min
A2. Strict Pull Up 3-5 @ 20X0 OR AMRAP Partner Assisted Pull Ups @ 30A0; Rest 2 Min x 3
* 3 good working sets to get to heaviest weight on each movement
+
4 Rounds for Time:
10 Thrusters
Run 400M
Sport
A. Muscle Up Technique work- 15 Min
B. FLR on Rings- Accumulate 5 Min
C. Run 800M @ 90-95%; Rest 3 Min x 4
Weightlifting
Clean technique work- stay under 75%
Light conditioning