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 6-8 @ 30X1; Rest 30 Sec
A2. FLR 1 Min- 1:30; Rest 1:30 x 3
+
Every 30 Sec x 3 Min
6 Wall Balls
Rest 30 Sec
Every 30 Sec x 3 Min
4 Sandbag Squat Clean
Rest 30 Sec
Every 30 Sec x 3 Min
6 Thrusters- Tough
Sport
A. Every 2 MIn x 6 sets- Split Jerk x 2
*Start First set at 75% and add weight each minute if possible
B. EMOM x 8 Min- 3 Power Clean- TnG @ 65%
*Add weight each Min in small increments
C. DB Bench Press 10-12 @ 1311