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
+
For Time:
20 Pull Ups or 30 Ring Rows
Row 500 Meters
15 Pull Ups or 25 Ring Rows
Row 400 Meters
10 Pull Ups or 20 Ring Rows
Row 300 Meters
*12 Min Time Cap
Sport

A. Snatch- Work Up to a Moderate Single in 10 Min
B. AMRAP HR Push Ups in 3 Min
+
10 Min AMRAP @ 100%
15 Thrusters- 95#/ 65#
10 Toe To Bar
20 Thrusters
15 Toe To Bar
25 Thrusters
20 Toe To Bar
AMRAP Double Unders in remaining time
Weightlifting
Snatch~ 65%x1x5
C&J~ 65%x1x5
Conditioning of choice