Athlete Development/ Fitness

A. Powell Raise 8-10 @ 2020; Rest 1 Min x 3

B. Split Squat 6-8 @ 30X0; Rest 30 sec/ Rest 1:30 x 4
C. Hollow Hold 30 sec; Rest 30 sec x 5
+
EMOTM x 10 Min
5 DB Hang Squat Clean
5 Burpees AFAP
Sport
A. Front Squat 5, 3, 1, 1, 1 @ 32X1; Rest 2 Min b/t Sets
*Not a 1Rep Max. Use as Central Nervous System warm up
B. Hang Power Clean + Hang Squat Clean + Front Squat (1+1+1); Rest 2 Min x 6
*Add weight per set
C1. 20 Unbroken Wall Balls; Rest 30 Sec
C2. 40 Unbroken Double Unders; Rest 3 Min x 3
*Add a 5 Burpee penalty after your double unders are completed for every break on either the wall balls or double unders
Weightlifting
Snatch Heavy Single
Push Press + Jerk 80%(of Max push press) x (2+1)x5
Pause Front Squat Heavy Single