Athlete Development/ Fitness/ Sport
A1. Split Squat 6-8 @ 3010; Rest 20 Sec
A2. 8-10 Dips @ 30X0 Or 10 Dip Negatives; Rest 20 Sec
A3. 10 Weighted Side Bends/ Side- Tough; Rest 20 Sec
A4. 8-10 DB Hammer Curl @ 20X0; Rest 1 Min x 4
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5 Rounds for Time
16 Russian KB Swings- Tough
12 Jumping Lunges
40 Mountain Climbers
*12 Min Time Cap
Competitor

A. 20 TGU Alternating- 32/ 24kg
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Row 30 Sec @ 90% effort
Rest 30 Sec x 10
All Rows Same Pace
Rest as needed
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For Time
21/ 15/ 9
Wall Balls
GHD Sit Ups
Weightlifting
Block Snatch (just below the knee)- Heavy 1
Block Clean (just below the knee)- Heavy 1
Pause Front Squat- Heavy Single