Athlete Development
A1. Sumo Deadlift or KB Deadlift 5-6 @ 3311; Rest 30 Sec
A2. Hollow Hold 30 Sec; Rest 2 Min x 4
Fitness
A. Deadlift- Heavy Triple
+
15 Min AMRAP
Bear Crawl 100ft
10 Sprawl Ball
10 Jumping Lunges
Sport

A. Back Squat 3, 2, 1, 3, 2, 1 @ 20X1; Rest 2 Min
B. Every 90 Sec x 8 Sets- 1 Clean n Jerk- Build to a heavy single
C1. Pendlay Row 7-8; Rest 45 Sec
C2. DB Bench Press- 8-10 @ 22X1; Rest 2 Min x 3
Weightlifting
Snatch from blocks or hang position~ Heavy single
Clean from blocks or hang position~ Heavy single
Pause Back Squat~ Heavy single