Athlete Development/ Fitness
A. Powell Raise 12-15 @ 2020; Rest 30 Sec b/t Arms x 3
B1. Turkish Get Up 3 Left/ 3 Right; Rest 30 Sec
B2. Toe 2 Bar or Hanging Knee Raise 10-12; Rest 1 Min x 3
+
2 Min AMRAP DB Lunges
Rest 1 Min
1 Min AirDyne for Max Distance
Rest 1 Min
4 Rounds for Time:
20 Sit Ups
15 Air Squats
10 Box Jumps
Sport
A. Snatch- Work up to a Heavy Single in 10 Min with GOOD form (not a 1RM)
+
In 20 Min:
Row 2K
100 No Push Up Burpees
AMRAP Double Unders in remaining time
Weightlifting
Snatch Variant technique work i.e. blocks, snatch balance, etc.
Front Squat (pause) 70%x1x5