Athlete Development/ Fitness
A. Powell Raise 8-10 @ 2020; Rest 1 Min x 3
B. Trap 3 Raise 8-10 @ 2020; Rest 1 Min x 3
C. Rope Climb Practice- 10 Min
+
3 Rounds For Time:
25 Wall Balls
30 Sit Ups
Sport
Row 1K Time Trial
Rest 15 Min
Row 1K Time Trial
Rest 15 Min
Row 1K Time Trial
*Warm up thoroughly with rower display set for 1,000 Meters in order to feel exact pace you want to use during your time trials
Weightlifting
Hang Snatch (mid-thigh) + Hang Snatch (below knee) + Snatch
75%x(1+1+1) x4
Hang Clean (mid-thigh) + Hang Clean (below knee) + Clean
75%x(1+1+1) x4
Clean Pull~ 100%x2x3
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

– See more at: http://fulcrumathletics.net/2013/10/thursday-october-10/#sthash.7YM7ejMS.dpuf

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

– See more at: http://fulcrumathletics.net/2013/10/thursday-october-10/#sthash.7YM7ejMS.dpuf