Athlete Development
A1. AMRAP Assisted Pull Ups @ 40A0; Rest 30 Sec
A2. 8-10 Hammer Curls @ 20X1; Rest 1:30 x 3
 
Fitness
A. Supinated Grip Pulls Ups- AMRAP in 30 Sec; Rest 1:30 x 3
B. Bent Over DB Row 8-10 @ 20X0; Rest 1 Min x 3
*Add weight to last week
+
10–>1 Ladder
Toe to Bar
No Push Up Burpee Box Jumps
*15 Min Time Cap
*Compare to 10/11/13
Sport

A. Push Press- 3, 2, 1, 1, 1; Rest 2-3 Min
B. Close Grip Bench Press- 2, 2, 2, 1, 1; Rest 2 Min
+
For Time:
Row 500M
50 KB Swings- 24kg/ 16kg
40 HR Push Ups
30 Toe to Bar
20 Shoulder to Overhead 105#/ 75#
Weightlifting
Power Snatch + Hang Snatch (above knee) + Snatch balance~ Heavy (1+1+1)
Power Clean + Hang Clean (above knee) + Push Press+ Jerk~ (Heavy 1+1+1+1)