Athlete Development/ Fitness
A1. Dead Lift 6-8 @ 3311; Rest 20 Sec
A2. 25-30 Hollow Rocks; Rest 1:30 x 3
*Refer to 11/13 and try to add 5 pounds to heaviest DL set
+
5 Rounds for Time:
30 Double Unders
15 Russian KB Swings
10 Pull Ups or 12 Ring Rows
Sport
A. Muscle Snatch 3, 3, 3, 3, 3; Rest 2 Min
B. Heaving Snatch Balance 3, 3, 3; Rest 90 Sec
C. EMOM x 12 Min
Even- Hang Power Snatch + Hang Snatch (2+1)
D. Snatch Segment Dead Lift x 2; Rest 90 Sec x 6
*For Segment DL, pause for a 2 count @ 1″ off floor/ knee/ mid thigh
Weightlifting
Snatch (from the hang or blocks) HS, 95% of HS x1, 90%x1
Clean (from the hang or blocks) HS, 95% of HS x1, 90%x1
Back Squat HS