Athlete Development/ Fitness
A. RDL 8-10 @ 3030; Rest 20 Sec
B. 20-25 Leg Raises; Rest 1 Min x 3
+
5 Min AMRAP
5 KB Swings
5 Burpees
Rest 2 Min
5 Min AMRAP
5 Air Squats
5 Burpees
Sport
A. Hang Power Clean + Front Squat (1+5)- Work to a tough weight in 10 Min
B. AMRAP UnBroken Wall Balls (stop 5 short of total failure); Rest 1:30 x 3
+
For Time:
5/ 4/ 3/ 2/ 1
Hang Power Clean- 135#/ 95#
Lateral Barbell Burpees
Upon Completion Rest 1 Min
In 10 Min:
Row 1,500 Meters
AMRAP Double Unders in remaining time
*Score as time on first part + total Double Unders on part 2
Weightlifting
Snatch Balance~ Heavy Single
Snatch Pull~ 80%x2x3
Snatch DL~ 3×1