Athlete Development
A. Split Squat 6-8 @ 30X0; Rest 30 sec/ Rest 1:15 x 4
*Goal is same weight as last week
B. Hollow Hold 30 Sec; Rest 20 Sec x 3
Fitness
A. Front Squat 4-5 @ 40X0; Rest 3 Min x 3
B. Hollow Hold 30 Sec; Rest 20 Sec x 3
+
EMOTM x 20 Min
Even Min- 8-10 Burpees
Odd Min- 8-10 Ring Rows
Sport
A. Dead Lift- Build to a Max
+
10 Min AMRAP
25 Snatch 75#/ 45#
25 Snatch 125#/ 70#
25 Snatch 155#/ 95#

25 Snatch 185#/ 110#

Weightlifting
Power Jerk 70%x2x5
Bench Press Heavy Single
SA DB Row 3×5