PART 1:

“Why Single Arm and Leg Training is Better for Athletes”

3 RNFT
5 R & 5 L Single Leg RDLs Holding a PAIR of DBs – DBs allow better ROM than KBs
30 sec Rest
5 R & 5 L Single Arm Strict Press in Kneeling Position (same knee down
and same arm press)
30 sec Rest
3 R & 3 L Single Leg Burpees
30 sec Rest

PART 2:

FITNESS

5 Rounds for time of:
5 R & 5 L Single Arm DB PUSH Press*
15 Full or Russian Swings
30 DUs or 15 DUs or 5 Burpees

Dumbbells 50/35, 35/25

SPORT

5 Rounds for time of:
7 Strict or Kipping HSPU OR 7 Barbell PUSH Press 115/75*
15 Full Swings 70/44
50 DUs

*these are all Push Press not Jerks be sure you know the difference

PART 3:

3 Rounds NFT
Accumulate 0:30 sec in L Sit Variation
0:60 Each Leg in Couch Stretch

For L Sits use Parallettes, or on Boxes or Hanging Versions from Rings
or Pullup Bar

or

OLY ACCESSORY OPTION:

A. Power Snatch
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
5 Sets of 1 Rep @ 80%

B. Snatch Pull
3 Sets of 2 Reps @ 95% of Squat Snatch

C. Back Squat
1 Set of 3 Reps @ 65%
1 Set of 3 Reps @ 75%
5 Sets of 5 Reps @ 80%