Athlete Development
A. Weighted Step Ups x 4-6; Rest 45 Sec b/t legs x 4 sets
B. 15-20 Sit Ups; Rest 1 Min x 3
Fitness
A. Back Squat 8-10 @ 30X1; Rest 2 Min x 5
+
4 Rounds For Time:
30 Double Unders or 75 Single Unders
10 No Push Up Burpee Box Jumps
Run 200M
Sport
A1. Strict Press 3-5 @ 12X1; Rest 20 Sec
A2. AMRAP Strict Push Ups @ 1010; Rest 20 Sec
A3. Russian KB Swing- 15 Tough; Rest 2 Min x 4
B. RDL 10-15 @ 2010; Rest 1 Min x 3
+
3 Sets Each for time:
10 Toe to Bar
10 Ring Push Ups
10 No Push Up Burpee Box Jumps- 24/ 20″
Rest 1 Min
Weightlifting
These next two weeks are going to be training by feel as a means of recovery.  Those of you who just finished the last cycle and competed can take some rest and train when you feel good.
Snatch~ from the hang, blocks, or full lift, stay at a light to moderate weight for 5-8 sets with focus on form and technique.
Clean~ from the hang, blocks, or full lift, stay at a light to moderate weight for 5-8 sets with focus on form and technique.