Athlete Development/ Fitness
A. Seated SA DB Press 8-10 @ 30X0; Rest 1 Min x 4
B. Double Under Skill Work- 5 Min
+
For Reps:
1 Min Jumping Lunges
2 Min DB Snatch- Alternating
3 Min Wall Balls
4 Min Pull Ups- Supinated Grip
*Compare to 1/16/14
Sport

A. Split Jerk- Moderate Single in 10 Min
+
6 Min AMRAP
1 Power Clean- 135#/ 95#
1 Burpee over the Bar
2 Power Clean
2 Burpee over the Bar
3 Power Clean
3 Burpee over the Bar….
Rest 6 Min
6 Min AMRAP
1 Shoulder to Overhead- 135#/ 95#
2 Toe to Bar
2 Shoulder to Overhead
4 Toe to Bar
3 Shoulder to Overhead
6 Toe to Bar…..
Weightlifting
Block Snatch- Heavy Single, 90%x1x2
Block Clean- Heavy Single, 90%x1x2
Push Press- Heavy Single