Athlete Development/ Fitness
A. Powell Raise 6-8 @ 30X0; Rest 1 Min x 3
B1. 20-25 Double Unders; Rest 20 Sec
B2. 10-12 Knees to Elbows; Rest 20 Sec
B3. 15-20  Russian KB Swings- Tough; Rest 1:30 x 3
+
4 Rounds For Time:
20 Wall Balls
15 HR Push Ups
10 DB Chainsaw Row- Heavy
Sport
For Time:
Run 400M
30 Alternating DB Snatch- 55#/ 40#
100 Double Unders
30 Toe to Bar
Run 400M
Rest as needed
+
Row 30 Sec @ 85%
Rest 30 Sec
x 12
Weightlifting
Power Snatch~ Heavy Single
Clean DL + Clean~ work to a heavy set of (1+1) –For the DL, pause at the knee and hip on  the way up, the knee again on the way down.  Return the bar to the starting position without touching the floor, then complete the clean from this position.