Athlete Development
A1. DB Bench Press 8-10 @ 30X1; Rest 30 Sec
A2. Push Up Negatives 8-10 @ 30X0; Rest 1 Min x 5
Fitness

A. Bench Press- Work up to a heavy 5 reps in 20 Min

+
12 Min AMRAP
20 Double Unders or 50 Single Unders
3 Wall Walks or 20 Push Ups
10 Tough KB Swings
Sport
A1. Back Squat 4-5 @ 40X1; Rest 30 Sec
A2. AMRAP Pull Ups (supinated) in 60 Sec; Rest 2 Min x 4
+
For Times:
Row 1K
Rest 3 Min
30 Wall Balls
25 Toe to Bar
20 Wall Balls
25 Toe to Bar
10 Wall Balls
Rest 3 Min
Row 1K
Weightlifting
This week we will be tapering off before next week’s testing!
Snatch 85%x1x3
Clean 85%x1x3
Back Squat 95%x1x2