Athlete Development/ Fitness
A.Powell Raise 8-10 @ 2020; Rest 1 Min x 3
B1. 3-4 Supinated Grip Pull Ups @ 20X0; Rest 30 Sec
B2. 5-6 Seated DB Press @ 30X0; Rest 1:30 x 3
C. Drop Set Hammer Curls- 3 Drops in Weight with no rest in between; Rest 1:30 x 3
+
12 Min AMRAP
10 Overhead Walking Lunges
15 Sit Ups
20 Double Unders or 50 Single Unders
Sport
10 Min @ 90%
30 Double Unders
3 Power Clean- TnG Tough
5 Pull Ups
7 Burpees
Rest 5 Min
3 Rounds for Time:
20 Ring Push Ups
20 Front Rack Walking Lunges- 95#/65#
20 Weighted Sit Ups- 30#/20#
*Feet anchored on Sit Ups, Use Ab Mat
Weightlifting
Power Snatch~ Heavy Single, 95% of HS x1, 90%x1
Clean DL + Clean~ Heavy (1+1), 95% of Heavy (1+1) x (1+1), 90%x(1+1)
*For the Clean complex, the Clean DL should pause at the knee on the way up, at the hip, and at the knee again on the way down.  When you return to the setup position, don’t let the bar touch the ground.