Athlete Development
A. Single Leg Split Squat 4-6 @ 30X0; Rest 45 sec b/t legs x 3 Sets
B. Goblet Squat 6-8 @ 30X0; Rest 2 Min x 3
Fitness

A. Front Squat- Work up to a heavy Single in 20 Min

*Goal is 85% of last weeks heavy single Back Squat
+
5 Min AMRAP
10 Heavy DB Lunges (standing in place)
5 Burpees
Rest 1 Min
5 Min AMRAP
Run 100M
10 Pull Ups or 15 Ring Rows
Sport
A. Snatch- Build to a moderate Single in 10 Min from empty bar
B. Clean n Jerk- Build to a tough Single in 10 Min from empty bar
C. Power Clean- Build to a Max
D. AMRAP Power Cleans in 8 Min @ 90% of par C
Weightlifting
Clean 93%x1x3-5
Back Squat 90%x2x4
Core