Athlete Development/ Fitness
A1. 8-10 SA DB Row @ 20X1; Rest 1 Min
A2. 8-10 SA DB Bench Press @ 20X1; Rest 1 Min x 4
B. AMRAP V Ups in 30 Sec; Rest 1 min x 3
+
5 Min AMRAP
10 KB Swings
10 Jump Squats
Rest 2 Min
5 Min AMRAP
10 Jumping Lunges
10 No Push Up Burpees
Sport
A. Split Jerk- Heavy Single
+
8 Min AMRAP @ 100%
3 Shoulder to Overhead- 95#/ 65#
3 Chest to Bar Pull Ups
6 S 2 OH
6 C2B Pull Ups
9 S 2 OH
9 C2B Pull Ups
etc…..
Weightlifting
Power Snatch + Snatch~ Heavy (1+1), 90% x(1+1)x2
Power Clean + Clean + Jerk~ Heavy (1+1+1), 90% x(1+1+1) x2