Athlete Development
A1. Goblet Squat 4-6 @ 33X1; Rest 30 sec
A2. 8-10 Back Extensions @ 2020; Rest 1:30 x 4
*Add weight to Split Squats from last week if possible
Fitness

A. Front Squat- Heavy Single

+
5 Min AMRAP:
10 DB Snatch/ Arm- Moderate
10 HR Push Ups
Rest 2 Min
5 Min AMRAP
15 Push Ball
15 Sit Ups
*Compare to 9/17
Sport
A. OHS- Work up to a heavy 5 @ 32X1 Tempo
B. Every 90 Sec x 8 Sets: 2 Hang Snatch @ 75-80%
C. EMOM x 6 Min: 5 Burpee Box Jumps, 20 Double Unders
+
AirDyne 30 Sec @ 100%
Rest 3:30 x 6