Athlete Development
A. DB Ext Rot on Bench 8-10 @ 2020; Rest 1 Min x 3
B. DB Bench Press 6-8 @ 30X2; Rest 30 sec/ Rest 1:30 x 4
Fitness
A. DB Ext Rot on Bench 8-10 @ 2020; Rest 1 Min x 3
B. Close Grip Bench Press 4-5 @ 30X1; Rest 2 Min x 4
+
With a Partner
For Time:
50 Wall Balls
Row 1,000 Meters
1 Partner will work to complete 50 Wall Balls while the other partner works to complete a 1,000 Meter Row. Once both partners finish, they will rotate
Sport
A. Pressing Snatch Balance 5, 5, 5, 5; Rest 1:30
*Light Weight to Focus on positioning with speed into bottom
B. Snatch Pull 1.1.1- Rest 10 Sec; Rest 2 Min x 4
*Use 85% of Max
C. EMOM x 10 Min:
Even- Hang Squat Snatch @
Odd- Hang Power Snatch + Over Head Squat (1+1)
*Use 60% of Max Snatch
Weightlifting
Rest Day.