Athlete Development/ Fitness
A. 3-4 Turkish Get Ups/ Arm- Moderate; Rest 1 Min x 3
B1. Pull Ups 3-4 @ 20X0 using Pronated Grip; Rest 30 sec
B2. Strict Press 3-4 @ 20X1; Rest 1:30 x 3
+
3 Rounds For Time:
30 Wall Balls
21 Toe to Bar- Must be done in sets of 7
50 Double Unders or 100 Singles
Sport
10-12 Min Skill or Mobility work
+
Row 500M @ 80%; Rest 3 Min x 3
Rest 5 Min
Row 500M @ 90%; Rest 3 Min x 3
Rest 5 Min
Row 500M @ 80%; Rest 3 Min x 3
Weightlifting
Snatch From Blocks (mid-thigh)- technique work, stay at a moderate weight based on feel
Clean From Blocks  (mid-thigh)- technique work, stay at a moderate weight based on feel
Pause Back Squat 5×3-moderate