AD
A. Single Leg Lunge Squat 6-8 @ 30X0 Rest 30 Sec b/t Legs/ Rest 2 Min x 4
B. Band Kick Backs- AMRAP (-2) Rest 1:30 x 3

Fitness
A. Back Squat- Build to a heavy 3 reps- Rest 2-3 Min between working sets
*Try to add 5-10lb’s to last weeks heavy 4
B. Band Kick Backs- AMRAP (-2) Rest 1:30 x 3
+
12 Min AMRAP
10 No Push Up Burpee Box Jumps
10 Hand Release Push Ups
Row 250 Meters

Sport/ Competition
A. Snatch Pull + High Hang Snatch + Hang Snatch from Below the Knee (1+1+1) Rest 2 Min x 5
*Try to add 5-10lb’s to last weeks heaviest set
B1. Bench Press 5,5,5 @ 30X1
Rest 30 Seconds
B2. Weighted Pull Ups (supinated grip) 5,5,5 @ 20X1 Rest 3 Min
C.  Incline Bench Press 2×8 –moderate, Rest 2 Min b/t sets
+
For Time:
50 Wall Balls
50 Pull Ups