Athlete Development
A1. 6-8 Tough Ring Rows; Rest 30 Sec
A2. 8-10 Hammer Curls @ 20X1; Rest 1:30 x 3
Fitness
A. Weighted Pull Up- Work up to a Heavy Single using a supinated grip
*Compare to last weeks Heavy Single pronated grip pull up
+
4 Rounds for Time:
15 Russian KB Swings
20 Jumping Lunges- Alternating
30 Double Unders or 75 Single Unders
*Compare to 9/25/13
Sport
A. Every 2 Min x 8 Sets: 2 Split Jerk
*Start at 70% of Max and add weight each set
B. Every 90 Sec x 6 Sets: 5 Power Clean TnG 135#/ 95#, 5 Burpees
+
6 Min AMRAP
3 Power Snatch- 95#/ 65#
6 Toe Toe Bar
30 Double Unders
Weightlifting
Snatch Deadlift + Snatch~ Heavy (1+1)
*Pause for 2 sec. at the knee, hip, and knee again on the way down.  Return the bar to the starting position, but keep it about an inch off the floor and snatch from there.
Power Clean + Jerk~ Heavy (1+1)