Athlete Development
A1. Single Leg Split Squat 4-6 @ 30X1; Rest 45 Sec b/t legs/ Rest 30 sec
A2. FLR 1 Min; Rest 2 Min x 4
B. Same as Fitness Group
Fitness
A. Back Squat 6-8 @ 30X1; Rest 2 Min x 4
B. Double Under Practice- 10 Min

+

For Total Reps:

1 Min Burpee Pull Ups or 30 Sec Burpees, 30 Sec Ring Rows
1 Min Wall Balls
1 Min Double Unders
Rest 1 Min x 3
Sport
A. Pause Front Squat Cluster 3.3.3 @ 32X1; Rest 10 Sec/ Rest 3 Min x 3
B1. Push Press 3-4 TnG Reps- Tough; Rest 20 Sec
B2. Bent Over BB Row 4-5 @ 11X0; Rest 20 Sec
B3. 2 Rope Climbs- Rest 15 Sec b/t Climbs; Rest 3 Min x 4
+
For Time
15/ 12/ 9
KB Swing- 32kg/ 24kg
Double Unders
No Push Up Burpee Box Jumps
Double Unders
*Yes 2 sets of double unders/ round
Weightlifting
Push Press + Jerk~
70%(of Push Press) x(4+1)x4
Back Squat~ 75%x4x5
Muscle Snatch 3×4
Pendlay Row 3×6