Athlete Development
A. Split Squat 6-8 @ 30X0; Rest 30 sec/ Rest 1:30 x 4
B. Hollow Hold 30 sec; Rest 30 sec x 5
Fitness
A. Back Squat 5-6 @ 40X0; Rest 3 Min x 3
B. Hollow Hold 30 sec; Rest 30 sec x 5
+
Row 5 Min @ Z1 Warm Up
+
Row 1K Time Trial
+
Row 5 MIn @ Z1 Cool Down
Sport
A.  Back Squat- Max
B.  50 HSPU for Time
Weightlifting Week 3 of 12
Muscle Snatch 3×3
Snatch Balance Heavy 3, 95%(of heavy 3)x3, 90%x3
Snatch Pull 100%x3x3
Snatch Grip RDL 3×3
Back Squat 70%x6, 75%x6, 78%x6, 6RM