Athlete Development
A1. Segment Deadlift 6-8; Rest 30 Sec
A2. FLR 1 Min OR Max Hold; Rest 1:30 x 3
*On Segment DL, Pause @ 1″/ Just Below Knee/ Mid Thigh/ Full Extension
Fitness
A1. Snatch Segment Deadlift 5-6; Rest 30 Sec
A2. Front Plank Hold 1 Min; Rest 1:30 x 3
*On Segment DL, Pause @ 1″/ Just Below Knee/ Mid Thigh/ Full Extension
+
5 Rounds for Time:
20 Russian KB Swings
40 Mountain Climbers
20 Air Squats
Sport
A. Front Squat 5, 5, 5, 5 @ 20X1; Rest 2 Min
B. B. Snatch Segment DL x 1; Rest 1 Min x 6- Add 5lb’s to last week
*Pause for a 1 Count @ 1″ off ground/ Just below knee/ Mid Thigh/ Full Extension
+
6 Rounds for Time:
7 CTB Pull Ups
5 Thrusters- 115#/ 75#
3 Burpees
Weightlifting
Block Snatch (just above the knee) Heavy Single
Block Clean (just above the knee) Heavy Single
Back Squat 73%x3x3
Push Press 73%x3x3