Athlete Development/ Fitness
A. Segment Clean Deadlift + Deadlift (2+1); Rest 1:30 x 4
*Pause at 1″ off ground/ Knee/ Mid Thigh/ Full Extension
B. Accumulate 2 Min in a Hanging L-Sit or Tuck Position
+
1 Min AMRAP Toe to Bar
No Rest
8 Min AMRAP:
6 Thrusters- Moderate
6 Box Jumps
No Rest
1 Min AMRAP Toe to Bar
Sport

A. Front Squat 2, 1, 1, 1, 1 @ 20X1; Rest 2-3 Min (Not a 1RM)
B. Clean n Jerk- Build to a heavy Single
+
For Time:
Row 500M
30 Pull Ups
AirDyne .60 Miles
20 Pull Ups
Row 500M
10 Pull Ups
Weightlifting
Hang Snatch (below knee) + Snatch- Heavy (1+1), 90%x(1+1) x2
Hang Clean (below knee) + Clean + Jerk- Heavy (1+1+1), 90%x(1+1+1) x2
Back Squat- 78%x3x3