Athlete Development/ Fitness
A1. 8-10 Bent Over DB Row @ 20X1; Rest 1 Min
A2. 8-10 DB Bench Press @ 20X1; Rest 1 Min x 3
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
Sport
A. Clean n Jerk- Work up to a Heavy Single
B1. Max Push Ups in 30 Sec/ Rest 30 Sec
B2. Max Pull Ups- Supinated in 30 Sec; Rest 30 Sec x 3
+
For Time:
25/ 20/ 15/ 10/ 5
Wall Balls
Sit Ups
Competitor

A. EMOM- Power Clean- Start at 115/ 85 and add 10# until you reach a max
B. EMOM x 12 Min
Even- 10 KB Swings- 32/ 24kg
Odd- 2-4 Muscle Ups
+
10 Min AMRAP
8 HSPU
Row 200M
30 Unbroken Double Unders