Athlete Development
A. Box Step Ups 6-8; Rest 2 Min x 3
B. Goblet Squat 6-8 @ 33X1; Rest 2 Min x 3
*Try to add weight to last week on both movements
Fitness
A. Back Squat- Work up to a heavy 3 in 20 Min
+
EMOM x 12 Min
10 DB Thrusters- Moderate/ Light weight
5 Burpees
Sport
A. Close Grip Bench Press 3,3,3,3 @ 30X1; Rest 2 Min b/t sets

B. Strict Press 4-5 @ 22X2; Rest 2 Min x 3
C. Weighted Pull Ups (supinated grip) 2-3 @ 21X0; Rest 1:30 x 3
D. SA DB Row 4-5 Heavy reps @ 20X0; Rest 45 Sec b/t Arms x 3 Sets
Weightlifting
Power Clean + Clean 85%x(1+1)x6
Back Squat 85%x2x10
Pullups 3-5×8-12
Core