Athlete Development
A1. 6-8 Seated DB Press @ 30X0; Rest 20 Sec
A2. 8-10 Tough Ring Rows @ 30X0; Rest 20 Sec
A3. 10-12 Double Unders Attempts
Fitness
A1. 5-6 Push Press @ 21X1; Rest 30 Sec
A2. 3-4 Mixed Grip Pull Ups @ 20X0; Rest 20 Sec
A3. 25-30 Double Unders/ or 10-12  Double Under Attempts; Rest 1:30 x 3
+
5 Min AMRAP:
5 DB Thrusters- Moderate
5 No Push Up Burpees
Rest 2 Min
5 Min AMRAP:
5 HR Push Ups
5 No Push Up Burpee Box Jumps
Sport
For Time:
Row 1K
100M Farmer Carry- Heavy
20 Overhead Squats- 115#/ 75#
Run 800M
30 Bent Over DB Rows- Moderate
100M Farmer Carry
Row 1K
Weightlifting
Snatch DL + Snatch~ Heavy (1+1), 95% of (Heavy 1+1) x (1+1), 90%x (1+1) between the DL and full snatch, slowly bring the weight back to the floor, hitting the setup position, but do not make contact with the floor.

Power Clean & Jerk~ Heavy (1+1), 95% of (Heavy 1+1) x (1+1), 90% x (1+1)
*You should be able to increase the weight from last week