Athlete Development/ Fitness
A. Deadlift- Work up to a heavy single with good form
B. AMRAP Toe to Bar or Hanging Knee Raises- Rest 1 Min x 3
+
10 Min AMRAP
20 Russian KB Swings
10 HR Push Ups
20 Double Unders or 10 Double Under Attempts
Sport
A. Power Snatch + Snatch Balance (1+3)- Light/ Moderate; Rest 1 Min x 5
B1. RDL 4-5 @ 2011; Rest 30 Sec
B2. Close Grip Bench Press 3-4 @ 30X1; Rest 30 Sec
B3. Wtd Stationary Dips 2-3 @ 20X1; Rest 3 Min x 5
+
For Time:
20 Wall Walks
50M Farmer Carry- 75#/ 65# DB’s in each hand
40 Toe to Bar- must be done in UB sets of 5
50M Bear Crawl
150 Double Unders
Weightlifting
Snatch Balance + OHS
75%x(1+2) x4
Snatch Pull~ 100%x2x3
Snatch Deadlift~ 3×3
RDL~ 3×5