Athlete Development/Fitness
A1. Bench Press 5-6 @ 3011; Rest 30 Sec
A2. AMRAP Push Ups in 20 Sec @ 1010; Rest 2 Min x 3
+
12 Min AMRAP
10 DB Snatch/ Arm- Moderate
10 Box Jumps
20 Double Unders or 10 Double Under Attempts
Sport
10 Min @ 70%
15 Sand Bag Squats
30 Sec Hand Stand Hold
Rest 3 Min
 +
10 Min @ 80%
Sand Bag Run 100M
10 Toe 2 Bar
Rest 3 Min
 +
10 Min @ 90%
Row 250M
10 Perfect Push Ups
*Compare to 8/15/13
Weightlifting
Hang Clean (mid-thigh)+hang clean (below knee)+ Clean
65%x(1+1+1) x5
Clean Pull 90%x3x4
Clean Deadlift 4×4