Athlete Development/ Fitness
A1. 3-5 Dead Lifts @ 3211; Rest 30 Sec
*Try to add weight to last week
A2. 60-90 Sec Front Plank(on elbows); Rest 1:30 x 3
+
5 Rounds For Time:
10 Tough KB Swings
20 Air Squats
*Every Min on the Min- 3 Burpees
Sport
A. Clean n Jerk Tech Work- 10 Min
B. Snatch Tech Work- 10 Min
C. Front Squat 2-3 @ 20X2; Rest 3 Min x 3 (Moderate)
+
For Time:
12/ 10/ 8/ 6/ 4
Squat Clean- 75% of Max Clean
Ring Dips/ Dips
Box Jumps- Step Down
Weightlifting
Snatch and Clean technique work- stay light