Athlete Development/ Fitness
A. Strength Priority or Skill Work of choice- 15 Min
+
4 Rounds each For Time:
5 Heavy DB Thrusters
8 Burpees- AFAP
Airdyne 1/4 Mile @ 100% or Row 150M @ 100%
Rest 4 Min
Sport
Rest Day.
Weightlifting
For the heavy singles, keep volume low after warmup.  You should be able to hit a heavy single in 5-7 attempts.
Snatch- Heavy Single
Snatch Pull 95%x2x3
Pause Front Squat- Heavy Single
Press 4×8
Weighted Barbell Lunge 3×8/ leg