Athlete Development
A1. KB Deadlift 5-6 @ 3311; Rest 30 Sec
A2. FLR 30-45 Sec; Rest 2 Min x 4
Fitness
A1. Dead Lift 8-10 @ 30X1; Rest 30 Sec
A2. 20-25 Hollow Rocks; Rest 2 Min x 3
+
For Total Reps
3 Rounds
1 Min Wall Balls/ Rest 30 Sec
1 Min No Push Up Burpees/ Rest 30 Sec
1 Min Double Unders/ 1 Min Rest
Sport
A. Power Clean- Work up to a Heavy Single
B. AMRAP Power Cleans in 4 Min @ 90% of A
+
3 Rounds for Time:
3 Wall Walks
50 Meter Farmer Carry- Heavy
6 Burpees
50 Meter Farmer Carry
9 HSPU
200M Row