Athlete Development
A. KB Deadlift 8-10 @ 2011; Rest 90 Sec x 6
B1/ B2 with Fitness group
Fitness
A. Deadlift- Work up to a Heavy 5 with Good Form in 15 Min
B1. 20 Russian KB Swings- Tough- Rest 20 Sec
B2. 20 Ab Mat Sit Ups AFAP- Rest 1 Min x 3
+
Every 3 Min x 6 sets
10 Burpees
Row 150M
Rest in remaining time
Sport
A. Hang Power Clean + Front Squat (1+3) Build to a tough set of the complex in 10 Min
B1. Mixed Grip Pull Ups 2-3 @ 21X0; Rest 1 Min
B2. BB Single Leg Split Squat 4-5 @ 3011; Rest 1 Min x 4
+
3 Sets
12 Tough KB Swings
AirDyne 20 Sec @ 100%
Rest 3 Min
+
3 Sets
10 No Push Up Burpee Box Jumps
AirDyne 15 Sec @ 100%
Rest 3 Min
Weightlifting
Snatch 90%x1x5
Jerk 90%x1x5
Bench Press 90%x2x3