Athlete Development/ Fitness
A. Strength Priority
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With a Partner Complete
100 DB Thrusters
80 Cal on Rower
60 Wall Balls
40 Over the Box Jumps
Run 400M Relay x 2 Each
* 1 Partner works at a time
Sport
Rest Day
Weightlifting
Snatch Technique- Halting snatch DL + snatch high pull + hang snatch (from just below knee)
C&J Technique- Clean Pull + hang clean (from just below knee) + push press + jerk
*Once warm, complete four to six sets of each complex.  Stay light, around 50-55% of your 1RM.  You should be able to move the weight quickly and confidently to really focus on each position, timing, and speed under the bar.