Athlete Development/ Fitness/ Sport
A1. Single Leg KB or DB Deadlift 6-8 @ 3010; Rest 20 Sec
A2. 8-10 Push Ups @ 30X0 (Add weight if possible); Rest 20 Sec
A3. 20-25 Hollow Rocks; Rest 20 Sec
A4. 8-10 DB Hammer Curl @ 20X0; Rest 1 Min x 4
+
4 Rounds for Time:
15 Wall Balls
15 Box Jumps
15 Push Ups
Competitor

For Time
Row 1K
10 Squat Clean Thrusters- 135#/ 95#
Row 750M
20 Chest to Bar Pull Ups
Row 500M
30 Burpees over the Rower
Row 250M
40 Unbroken Double Unders
Weightlifting
Snatch 75%x1x4
C&J 75%x1x4
Pause Front Squat- Heavy Single