Athlete Development/ Fitness
A1. Turkish Get Up- 4/ Arm- Tough but Continuous; Rest 20 Sec
A2. Front Plank Hold 45 Sec; Rest 20 Sec
A3. 25-30 Double Unders or 10-12 Double Under Attempts; Rest 1:30 x 3
+
3 Rounds for Time:
20 Russian KB Swings- Moderate
20  No Push Burpee Box Jumps
Sport
4-5 Rounds each for Time:
Run 400M
10 TnG Push Jerk- (60% of Max)
Row 500M
10 HSPU Males- 7 HSPU Females
AirDyne 0.20 Miles
Rest 4 Min
*Do not go to round 5 if there is any significant drop off in times
Weightlifting
Snatch DL + Snatch~ Heavy (1+1), 95% of (Heavy 1+1) x (1+1), 90%x (1+1) between the DL and full snatch, slowly bring the weight back to the floor, hitting the setup position, but do not make contact with the floor.
Power Clean & Jerk~ Heavy (1+1), 95% of (Heavy 1+1) x (1+1), 90% x (1+1)