Athlete Development
A. Goblet Squat 5-6 @ 33X1; Rest 1 Min x 4
B. Hip Extension Static Hold 45 Sec or Max Hold; Rest 1:15 x 3
Fitness
A. Overhead Squat 4-5 @ 3111; Rest 2 Min x 4
*If comfortable, add weight to last week
+
AMRAP:
5 Minutes
7 Hang Power Clean + Push Press
7 Toe to Bar
Rest 1 Min pick up where you left off for another 5 Minutes
Sport
A. Squat Clean- Work up to a moderate 2 reps in 10 Min
B. For Time: 60 HR Push Ups
+
10 Min AMRAP
15 Thrusters- 95#/ 65#
10 Toe to Bar
20 Thrusters
20 Toe to Bar
25 Thrusters
25 Toe to Bar
AMRAP Double Unders in remaining time
Weightlifting
High Hang Snatch~ Heavy 3
High Hang Clean + Jerk~ Heavy (2+1)
Push Press~ 3RM