Athlete Development/ Fitness
A. Trap 3 Raise 6-8 @30X0; Rest 30 Sec x 3
B. Turkish Get Up- Work to a Heavy but continuous 2/ Arm
C. Hollow Hold 30 Sec/ Rest 30 Sec x 4
+
5 Rounds For Time:
10 Thrusters- Sandbag, DB, or BB
20 Sit Ups
30 Double Unders or 75 Singles
*15 Min Time Cap
Sport
A. Front Squat 2, 2, 1, 1, 1 @ 20X1; Rest 2-3 Min (Not a 1RM)
B. Every 2 Min x 10 Sets: 1 Clean n Jerk- Build to a heavy Single
+
10 Min AMRAP @ 100%
5 Overhead Squats- 105#/ 75#
6 Chest to Bar Pull Ups/ Pull Ups
20 Double Unders
Weightlifting
Snatch Technique work of choice- stay under 70%
Clean & Jerk Technique work of choice- stay under 70%