Athlete Development/ Fitness
A. Trap 3 Raise 8-10 @ 2020; Rest 30 sec b/t Arms x 4 sets
B. Work up to a Heavy 2 Continuous Turkish Get Ups/ Arm in 12 Min
+
5 Rounds for Time:
10 KB Swings
15 Push Ups
20 Cal on Rower- Male/ 15 Cal on Rower- Female
Sport
A. Clean n Jerk- Build to a tough Single with Good Form in 12 Min
B1. Bench Press 3-6 @ 30X1; Rest 20 Sec
B2. AMRAP Ring Push Ups in 30 Sec; Rest 20 Sec
B3. Heavy Russian KB Swings x 15; Rest 2 Min x 3
+
For Time:
15 Skin The Cats
10 Wall Walks
Run 800M
Weightlifting
Snatch technique work- stay below 70%
Clean technique work- stay below 70%