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
*Add weight to last week
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. Back Squat Heavy 5 @ 33X3 in 12 Min
B1. Max Push Ups in 30 Sec/ Rest 30 Sec
B2. Max Pull Ups- Supinated in 30 Sec; Rest 30 Sec x 3
+
12 Min AMRAP
30 Sec FLR
10 Pull Ups or 15 Jumping Pull Ups
40 Mountain Climbers
Competitor

A. Push Press 2-3 TnG; Rest 3 Min x 3
B. EMOM x 10 Min
Even- 10 Push Jerk TnG 95/ 65#
Odd- 10 Chest to Bar Pull Ups
+
10 Min AMRAP
2 TGU/ Arm- Tough
Row 250M
8 Russian KB Swings- Tough
Weightlifting
Jerk- Heavy Single
Push Press- 3×5
Snatch Pull- 85%x3x4