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
Fitness
A. Front Squat- Heavy Triple

+

EMOM x 15 Min
Min 1- 8 DB Hang Squat Cleans- Moderate
Min 2- 10 Burpees
Min 3- 20 Double Unders or 50 Single Unders
Sport
A. Front Squat 4, 3, 2, 1 @ 20X1; Rest 2 Min

*Not a 1RM
B. EMOM x 5 Min- 3 Front Squat @ 85% of A
C. EMOM x 14 Min
Min 1- 10 Power Clean- 135#/ 95#
Min 2- 35 Double Unders
Min 3- 5 Chest to Bar Pull Ups
Weightlifting
Snatch~ Heavy Single, 95%x1, 90%x1
C&J~ Heavy Single, 95%x1, 90%x1
Back Squat~ Heavy Single