Athlete Development/ Fitness
A1. 3 Tough but Continuous Turkish Get Ups/ Arm; Rest 30 Sec
A2. 8-10 Reverse Lunges/ Leg; Rest 20 Sec b/t Legs; Rest 1 Min x 4
+
15 Min AMRAP:
12 Wall Ball
Farmer Carry 200ft
30 Sec Side Plank/ Side
Sport
A. Back Squat 3.3.3; Rest 15 sec/ Rest 2 Min x 3
+
3 Rounds for Time @ 80%
Run 400M
5 Thrusters- 115#/ 75#
5 Burpees
30 Double Unders
Rest 5 Min
10 Min AMRAP @ 85%
Row 250M
3 TnG Power Clean n Push Jerk- Tough
10 Box Jumps
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.  Try to increase the load from last week.