Athlete Development
A1. 6-8 Tough Ring Rows; Rest 30 Sec
A2. 15-30 Sec Hollow Hold; Rest 1:30 x 3
 
Fitness
A. Weighted Pull Up- Work up to a heavy Single using pronated grip
+
3 Rounds For Time:
10 Box Jumps (add height if possible, step down)
30 Walking Lunges
15 (1 Push up + 2 Kick ups)
15 Pull Ups or 15 Ring Rows
Sport
A. Front Squat 3, 3, 3, 3 @ 20X1; Rest 2 Min
*All working sets should be tough
B. Segment Clean DL 2-3; Rest 2 Min x 3
*Pause for a 2 count @ 1″/ Just below the knee/ Mid Thigh/ Full Extension
C. Running Clock Thrusters: 95#/ 65#
1 Thruster on Min 1
2 Thruster on Min 2
3 Thruster on Min 3
Etc….