Athlete Development/ Fitness
A. Strength Priority
*Using your assessment sheet, test your main strength priority. New members will use this time to train their main strength priority.
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5 Rounds
10 DB Snatch/ Arm
10 Push Ups
30 Double Unders or 80 Singles
Sport
A. Close Grip Bench Press 5-7 @ 20X1; Rest 2 Min x 4
3 Rounds for Time:
Row 500M
20 KB Swings- 32kg/ 24kg
Run 800M
20 Shoulder to Overhead- 95#/ 75#
AirDyne 1/2 Mile
Weightlifting
Front Squat HS
Power Clean + Power Jerk 70% of C&J x (2+3)x4
Snatch DL 3×3