Athlete Development
A1. Goblet Squat 8-10; Rest 30 sec
A2. 30 Sec Hollow Hold; Rest 2 Min x 4
Fitness

A. Front Squat 4-5 @ 30X1 Building per set; Rest 2 Min x 4

+
For Reps:
1 Min Row for Max Meters; Rest 30 Sec
1 Min Max Push Ups; Rest 30 Sec
1 Min Max Pull Ups; Rest 30 Sec
1 Min Max DB Thrusters- Moderate; Rest 30 Sec
x 3
Sport
A. 100M Overhead Barbell Carry; Rest 2 Min x 3 (moderate load, no drops)

B. KB Snatch 8-10/ Arm; Rest 15 Sec b/t Arms; Rest 90 Sec (try to go heavy)
C1. Front Rack BB Walking Lunge x 20 Steps; Rest 15 Sec
C2. Max Strict Pull Ups in 60 Sec; Rest 15 Sec
C3. Squat Clean Thruster x 6 TnG; Rest 15 Sec
C4. FLR on Rings 45 Sec; Rest 3 Min x 4
Weightlifting
Snatch Heavy Single
Push Press + Jerk 78%(of Max push press) x (2+1)x5
Pause Front Squat Heavy Single
Pendlay Row 3×4