Athlete Development
A1. Goblet Squat 8-10 @ 33X1; Rest 30 sec
A2. FLR 45 Sec; Rest 1:30 x 4
Fitness

A. Front Squat 3-4 @ 30X1 Building per set; Rest 2 Min x 4

+
3 Rounds For Max Reps at each station:
1 Min DB Snatches- Alternating
1 Min Jumping Lunges
1 Min Sit Ups
Rest 1 Min x 3
Sport
A. Front Squat 5, 3, 1, 1, 1 @ 20X1; rest 2 Min b/t Sets
B. EMOM x 8 Min- 2 Hang Squat Cleans- Add weight per set
C. Every 90 Sec x 6 Sets:
5 Squat Clean TnG @ 50% of Max
5 Pull Ups
5 Burpees
Weightlifting
Snatch~ Heavy single, 95% (of HS)x1, 90%x1
Clean & Jerk~ Heavy single, 95% (of HS)x1, 90%x1
Back Squat~ Heavy single