Athlete Development
A1. Single Leg Split Squat 4-6 @ 30X1; Rest 30 Sec b/t legs/ Rest 30 sec
A2. Weighted Side Plank- 30 sec/ side- Rest 2 Min x 4
*Add weight to Split Squat from last week
Fitness
A. Back Squat Waveload 3,2,1,3,2,1; Rest 2 Min
*Build to a heavy single
+
For Time:
Run 400M
Rest 1 Min

35/ 25/ 15

KB Dead Lift
Air Squats
Rest 1 Min
Run 400M
Sport
A. Squat Clean 3, 2, 1; Rest 2 Min
B1. Back Squat 5,5,5,5,5; Rest 2 Min
B2. Weighted Pull Up Clusters 2.2.2; Rest 20 seconds/Rest 2 min x 5
Weightlifting
Snatch 70%x2, 75%x2, 78%x2, 80%x2, 85%x1x3
Back Squat 70%x2, 80%x2, 85%x2, 90%x2x4
Snatch Pull 95%x3, 100%x3, 105%x3x2