Athlete Development
A. Box Step Ups 4-5; Rest 2 Min x 3
B. Goblet Squat 6-8 @ 33X1; Rest 2 Min x 3
Fitness
Back Squat- Heavy Double
+
4 Sets:
15 Jump Squats
12 Sprawl Balls
10 Chinese DB Row/ side
Sport
A. Front Squat @31X1; 3,3,3; Rest 3 Min between sets
B. Hang Clean + Clean + Front Squat- Build to a heavy (1+1+1)
C. EMOM x14Min
Even- 6 Burpee box jump overs
Odd- 5 TnG Power Clean & Jerk (115/85lbs)
+
For Time:
10 Barbell Lunges/ leg (135/95lbs)
50 DU’s
8 BB Lunges/ leg
40 DU’s
6 BB Lunges/ leg
30 DU’s
4 BB Lunges/ leg
20 DU’s
2 BB Lunges/ leg
10 DU’s
Weightlifting
Snatch- HS, 95%x1, 90%x1
C&J- HS, 95%x1, 90%x1
Back Squat HS, 95%x1, 90%x1