Athlete Development/ Fitness
A1. Dead Lift 8-10 @ 3311; Rest 20 Sec
A2. 8-10 Strict toe to Bar or 15 Hollow Rocks; Rest 20 Sec
A3. Side Plank 30 Sec/ Side; Rest 1:30 x 3
*Refer to 10/29 and try to add 5 pounds to heaviest DL set
+
3 Rounds for Time:
21 Unbroken Wall Balls to 10ft line
100ft Farmer Walk- Heavy
*Add 3 Burpees as a penalty every time you break on the wall balls and perform them before the farmer walk
Sport
A. Back Squat 3, 2, 1 @ 33X1; Rest 3 Min b/t Sets
B. Muscle Snatch + Heaving Snatch Balance + OHS (1+1+1); Rest 2 Min x 6
C. Snatch Grip Dead Lift 3-5 @ 52X1; Rest 2 Min x 3
D. Hang Squat Snatch 2.2.2; Rest 15 Sec/ Rest 3 Min x 3
Weightlifting
Snatch~ Heavy Single, 95% of HS x1, 90%x1
C&J~  Heavy Single, 95% of HS x1, 90%x1
Back Squat~ Heavy Single
*Keep volume low, make bigger jumps with the addition of weight.