Athlete Development/ Fitness
A. 5-6 Pull Ups- Supinated Grip; Rest 2 Min x 3
B. Tabata Sit Ups for Max Reps
+
Every 5 Min x 4 Rounds
10 Box Jumps- Step Down
Run400M
10 Box Jumps- Step Down
*Record time of each round
Sport
A. EMOM x 16 Min
Even- Clean Grip Dead Lift x 3 @ 65% TnG
Odd- Close Grip Bench Press x 3 @ 65% 20X0 Tempo
+
4 Sets each For Time:
3 Power Clean n Push Jerk- low weight TnG Fast reps
5 Burpees
15 Sec Air Dyne Sprint @ 100%
Rest 2:30
Weightlifting
Snatch Balance + OHS~ 70%x(2+2) x4
Snatch Pull~ 95%x3x3
Snatch Deadlift 4×3
RDL 3×6