Athlete Development
A1. Single Leg Split Squat 4-6 @ 30X1; Rest 30 Sec b/t legs/ Rest 30 sec
A2. FLR 1 Min; Rest 2 Min x 4
Fitness
A. Front Squat Waveload 3,2,1,3,2,1; Rest 2 Min
*Build to a heavy single
+
For Time:
21/ 15/ 9
DB Thrusters
Pull Ups/ Ring Rows
Sport
A. Deadlift- Build to a 5RM
B1. Power Snatch- 3 reps @65%; Rest 30 seconds
B2. Burpees- 10 AFAP; Rest 30 sec x5
Weightlifting
This is a de-load week.
Jerk 75%x1x4
Bench Press- Heavy single
Pause Back Squat- Moderate 3×3