Athlete Development/ Fitness
A. DB Ext Rotation on Bench 8-10 @ 2020; Rest 1 Min x 3
B1. 3 TGU/ Arm; Rest 20 Sec
B2. 3 Wall Walks; Rest 20 Sec
B3. 3 Supinated Grip Pull Ups @ 30X0; Rest 1:30 x 3
+
10 Min AMRAP:
15 Russian KB Swings
15 Double Unders or 40 Single Unders
Sport
A. Snatch Balance 3, 3, 3; Rest 90 Sec b/t Sets (moderate load, focus on speed)
B. Snatch Pull + Hang Snatch (1+1) x 6; Rest 2 Min
C1. Ring Push Ups x 10; Rest 30 Sec
C2. Wtd Dip 3-5 @ 2112; Rest 30 Sec
C3. BB Step Up 9-12/ Leg; Rest 2 Min x 3
Weightlifting
Clean Heavy Single
Clean Pull 95%x3x4
Clean DL 3×3