Athlete Development
A1. AMRAP Assisted Pull Ups @ 40A0; Rest 30 Sec
A2. 8-10 SA DB Row @ 20X1; Rest 1:30 x 3
B. AMRAP Strict Push Ups in 30 Sec; Rest 30 Sec x 4
 
Fitness
A. Supinated Grip Pulls Ups- 5-6 @ 22X0; Rest 1:30 x 3
B1. Bent Over Barbell Row 8-10 @ 20X0; Rest 1 Min
B2. 8-10 Weighted Push Ups @ 20X0; Rest 1 Min x 3
+
10 Min AMRAP:
15 Russian KB Swings
15 Double Unders or 40 Single Unders
*Compare to 10/30/13
Sport

A. Push Press- 2, 1, 1, 1; Not a 1RM- Rest 2-3 Min
B. Close Grip Bench Press- Heavy 2 in 10 Min
+
For Time:
Row 1K
50 Shoulder to Overhead- 115#/ 75#
50 American KB Swings- 32kg/ 24kg
Weightlifting
Power Snatch + Snatch~ Heavy (1+1), 90% x(1+1)x2
Power Clean + Clean + Jerk~ Heavy (1+1+1), 90% x(1+1+1) x2