Athlete Development
A1. Box Step Up 6-8/ Leg; Rest 30 sec
A2. Side Plank 30 Sec/ Side; Rest 1:30 x 4
B. “Tabata” Sit Ups
Fitness

A. Back Squat- 4-5 @ 33X1; Rest 2 Min x 4

*Reference 2/10/14
B. “Tabata” Sit Ups
Sport
A. Squat Clean + Push Jerk (1+1) Work up to a Heavy Single
B. “Tabata” Sit Ups
+
EMOM x 12 Min
Min 1- 6 Squat Clean Thrusters- Moderate
Min 2- 10 Toe to Bar
Min 3- Row 10 Cal Male/ 7 Cal Female
*If 40 Sec is exceeded on any exercise, stop and rest for remainder of minute
Competitor

A. Squat Clean x 2 TnG Every 90 Sec
*Start at 50% of 1RM and add 10lbs every set- Stop short of failure
Rest as needed
+
5 Min AMRAP @ 90%
10 Box Jumps
10 Burpees
Rest 5 Min
5 Min AMRAP @ 100%
Burpee Muscle Ups
Weightlifting
*The first day of the next weightlifting cycle starts today.  This cycle will include more pulling emphasis, technique work from the hang, blocks and front squatting.
High-Hang Snatch- Heavy 3, 95% (of heavy 3)x3, 90%x3
Hang Clean (mid-thigh)- Heavy 3, 95% (of heavy 3) x3, 90%x3
Front Squat- 5×5