Athlete Development/ Fitness
A. Accumulate 4 Min FLR as quickly as possible
*10 Leg Raises every time you break
B1. DB Push Press 5-6 @ 31X2; Rest 30 Sec
B2. 20-30 Double Unders or 50 Single Unders; Rest 1 Min x 3
+
10 Min AMRAP
10 HR Push Ups
10 Toe to Bar
Sport
A. Clean n Jerk- Build to a tough single with GOOD Form in 12 Min
B1. Bech Press 3-6 @ 30X1; Rest 20 Sec
B2. AMRAP Ring Push Ups in 30 Sec; Rest 20 Sec
B3. 15 Russian KB Swings- Tough; Rest 3 Min x 3
+
For Time:
15 Skin the Cats
10 Wall Walks
Run 800M
Weightlifting
Rest Day.