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
*Add weight to Split Squats from last week if possible
Fitness

A. Back Squat- Heavy Single

B. Side Bridge- 1 Attempt at Max Hold on each side
*Goal is 1:30 or better per side

+
EMOM x 12 Min
Min 1- 8 DB Hang Power Clean + Push Press- Moderate
Min 2- 10 Box Jumps- Step Down
Sport
A. Front Squat- Heavy Single
+
For Time:
20 KB Swing- 32kg/ 24kg
30 Walking Lunges
20 Toe To Bar
30 Shoulder to Overhead 95#/ 65#
20 Alternating DB Snatch 65#/ 45#
30 Wall Balls
Weightlifting
Snatch- Heavy Single
C&J- Heavy Single