Athlete Development/Fitness

A1: Walking Lunge 6-8 steps/ leg; Rest 30 Seconds
A2: Ring Dips/ Dips AMRAP in 30 Seconds; Rest 30 Seconds
A3: Strict Toe-to-bar/ Strict Hanging Leg Raise AMRAP in 30 Seconds; Rest 1 Min x4
+
4 Sets:
1 Min AMRAP: Sandbag Squat Cleans/ Sandbag Power Clean + Squat (tough)
1 Min Rest
1 Min AMRAP: Perfect Pushups
1 Min Rest
Sport
A. Front Squat 5, 3, 1, 1, 1 @ 20X1; Rest 2 Min- Not a 1RM
B. Drop Snatch + Snatch Balance (1+1); Rest 2 Min x 4
C. Snatch Segment DL + Snatch (2+1); Work to a heavy set of the complex- Rest as needed
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