Athlete Development/ Fitness/ Sport
A1. 5-6 Deadlift @ 3211; Rest 30 Sec
A2. 5-6 Pull Ups (Supinated) @ 32X0 Or AMRAP Assisted Pull Ups @ 40A0; Rest 1 Min x 4
+
10 Min AMRAP
5 Chest to Bar Pull Ups or 8 Pull Ups or 10 Ring Rows
5 No Push Up Burpee Box Jumps
Competitor

A. Power Snatch- Build up to 80% of 1RM in 10 Min
B. Power Snatch 80% of 1RM x 1 Every 30 Sec for 6 Min
C. Split Jerk From Blocks 75% of 1RM x 2-3 Reps; Rest 90 Sec x 5
+
8 Min AMRAP @ 90% Effort
Row 200M
15 Ring Dips
Rest 5 Min
8 Min AMRAP @ 90%
4 DB Snatch/ Arm- 65#/ 45#
8 Toe to Bar
20 Double Unders
Weightlifting
Jerk- Heavy Single
Push Press 3×3
Snatch Pull 100%x2x4
Snatch Deadlift- Heavy 4