Athlete Development/ Fitness

A. DB Squat Clean- Work up to a Heavy 5-6 Reps with good form
B. Walking Lunge Steps x 12 Total; Rest 1:30 x 3
*Try to add weight from 2/6
C. 5 Min Double Under Skill Work
+
5 Rounds For Time:
10 Pull Ups or 15 Jumping Pull Ups
15 Goblet Squats- Tough
Sport

A. Every 75 Sec x 8 Sets: 8 Shoulder to Overhead- 115#/ 75#
B. For Time – 5, 4, 3, 2, 1 Thrusters @ 135#/95#
Rest as needed
C. Row 1K @ 100%
Weightlifting
Snatch- Heavy Single
Clean & Jerk- Heavy Single
Back Squat 80%x3x3