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 3
*Use heaviest weight from last week for all 3 Sets
B1. Max Push Ups in 30 Sec/ Rest 30 Sec
B2. Max Pull Ups- Supinated or Ring Rows in 30 Sec; Rest 30 Sec x 3
+
5 Min AMRAP:
6 DB Power Clean + Push Press (from ground)
12 Jumping Pull Ups
Rest 2 Min, Then pick up where you left off for another 3 Min AMRAP
Sport

5 Min AMRAP @ 90%
7 Power Snatch- 95#/ 65#
7 Toe to Bar
Rest 5 Min
10 Min AMRAP @ 95%
5 Power Clean- 115#/ 75#
7 Shoulder to Overhead
9 Wall Balls
Rest 5 Min
5 Min AMRAP @ 100%
Row 400M
AMRAP Burpee Box Jumps in remaining time
Weightlifting
Power Snatch- Heavy Single
Power Clean + Power Jerk- Heavy (1+1)