Growth & Development

A. Push Press Every :90 seconds x 4 reps  heavier than last weeks build out x 5 sets

B1. DB Bench Press x 12 reps + rest 1:00
B2. DB external Rotation x 8 reps @ 30×1 + 1:00 rest x 4 sets

C. 18-15-12
KB swings
Burpees

 

Performance

A. Squat Snatch just above the knee x 2 reps ( hang on to the bar do not drop) every :90 x 6 sets

B. Squat Clean & Jerk x 2 squat cleans x 1 jerk ( don’t drop ) every :90 x 6 sets

C. 4 Rounds for Time
500m Row
10 Hang power snatch 95/65 RX  75/55
10 Lateral Burpee

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