Athlete Development/ Fitness
A. Powell Raise 8-10 @ 2020; Rest 1 Min x 3
B. Rope Climb Practice 12 Min
+
5 Rounds for Time:
12 Sand Bag Cleans
12 Toe to Bar
Run 200M
Sport
7 Min @ 65-70%
AirDyne 1/2 Mile
2 Wall Walks
8 Russian KB Swings
Rest as needed
+
15 Min AMRAP
Run 800M
100 Wall Balls
50 Pull Ups
AMRAP Double Unders in Remaining Time
Weightlifting
Front Squat 60%x4, 70%x4, 75%x4, 80%x4x2
Muscle Clean 4×6
Pendlay Row 3×5