Athlete Development
A1. KB Dead Lift 8-10 @ 3030; Rest 20 Sec
A2. 8-10 V Ups; Rest 30 Sec
A3. 10-12 Double Under Attempts; Rest 1:30 x 3
Fitness
A1. Dead Lift 8-10 @ 3311; Rest 20 Sec
A2. 8-10 Toe to Bar; Rest 20 Sec
A3. 15-20 Double Unders; Rest 1:30 x 3
+
3 Rounds for Time:
20 Wall Balls
10 Box Jumps
15 Burpees
Sport
A. Power Snatch- Work up to a Heavy Single in 12 Min
B. EMOM x 8 Min- Power Snatch + Overhead Squat (2+1) @ 70% of A
+
Every 90 Sec x 8 Sets:
Row 9 Cal
6 TnG Dead Lift- Moderate
3 Burpees over Bar (lateral)
Weightlifting
Snatch Balance Heavy Single
Snatch Pull 95%x3x4
Snatch DL 3×3