Athlete Development/ Fitness
A. Powell Raise 8-10 @ 2020; Rest 1 Min x 3
B. Turkish Get Up- Work up to a Tough but Continuous 3/ Arm
*Start on Weak Side
+
10–>1 Ladder
Toe to Bar
No Push Up Burpee Box Jumps
Sport
10 Min @ 80%
Hand Stand Hold 30 Sec
Farmer Walk 50 Meters- 75#/ Hand/ 65#/ Hand
3 Strict Pull Ups
20 Sec FLR on Rings
Rest 3 Min
10 Min @ 90%
3 Wall Walks
10 Heavy Russian KB Swings
25 Double Unders
Rest 3 Min
10 Min @ 100%
Run 400M
Row 400M
25 Sit Ups
Weightlifting
Hang Snatch (mid-thigh) + Hang Snatch (below knee) + Snatch
70% x (1+1+1) x5
Hang Clean (mid-thigh) + Hang Clean (below knee) + Clean
70% x (1+1+1) x5
Clean Pull~ 95%x3x3
Hang Clean (mid-thigh)+hang clean (below knee)+ Clean
65%x(1+1+1) x5

– See more at: http://fulcrumathletics.net/2013/10/thursday-october-3/#sthash.PNz3tds0.dpuf

Hang Clean (mid-thigh)+hang clean (below knee)+ Clean
65%x(1+1+1) x5

– See more at: http://fulcrumathletics.net/2013/10/thursday-october-3/#sthash.PNz3tds0.dpuf