Athlete Development

A1. AMRAP Assisted Pull Ups @ 40A0; Rest 30 Sec
A2. 8-10 Hammer Curls @ 20X1; Rest 1:30 x 3
 
Fitness
A. Mixed Grip Pulls Ups- AMRAP in 20 Sec; Rest 1:40 x 3
B. Bent Over DB Row 8-10 @ 20X0; Rest 1 Min x 3
+
12 Min AMRAP
7 Tough DB Hang Squat Cleans
10 HR Push Ups
15 Sit Ups
Sport

A. Push Press- Heavy 5
B. EMOM x 8 Min- 3 Split Jerk @ 70%
+
8 MIN AMRAP:
4 Box Jumps
6 HR Push Ups
8 Deadlift- 185#/ 115#
30 Double Unders
Weightlifting
Snatch Deadlift + Snatch~ Heavy (1+1) *Pause for 2 sec. at the knee, hip, and knee again on the way down.  Return the bar to the starting position, but keep it about an inch off the floor and snatch from there.
Power Clean + Jerk~ Heavy (1+1)