Athlete Development/ Fitness/ Sport
A1. 2 Turkish Get Ups/ Arm- Tough; Rest 20 Sec
A2. 10 Reverse Lunges Left/ 10 Right; Rest 20 Sec
A3. 20 Hollow Rocks; Rest 1 Min x 3
*Try to add weight to Lunges from last week
+
4 Rounds For Time:
15 KB Swings- Tough
20 Jump Squats
100ft Bear Crawl
*15 Min Time Cap
Competitor

A. EMOM x 4- Power Clean TnG x 3 @ 65-75% of 1RM
+
Row 30 Sec @ 97%
Rest 3 Min x 3
Rest as needed
5 Min AMRAP @ 100%
7 Toe to Bar
10 Wall Balls
Weightlifting
Block Snatch (just below the knee)- Heavy 3
Block Clean (just below the knee)- Heavy 3
Pause Front Squat- Heavy Single