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 Goblet Squats from last week if possible
Fitness

A. Front Squat 5-6 @ 33X1; Rest 2 Min x 4

+
EMOM x 15 Min
Min 1- 7 Tough DB Hang Squat Cleans
Min 2- 20 Sit Ups
Min 3- 5 Wall Walks or 12 HR Push Ups
Sport
A. Snatch- Work up to a Heavy Single in 12 Min
B. Snatch Segment DL x 1 @ 80% of Max Snatch; Rest 1 Min x 6
*Pause for a 1 Count @ 1″ off ground/ Just below knee/ Mid Thigh/ Full Extension
+
EMOM x 15 Min
Min 1- Back Squat @ 85% x 1
Min 2- Snatch @ 75% x 1
Min 3- 8 Pull Ups
Weightlifting
*This is the first day of a new 8-Week weightlifting cycle involving strength development with a variation of the Texas Method.
Snatch- Heavy 3
Clean + Jerk- Heavy (2+1)
Back Squat 5×5 –use approximately 90% of your 5RM
Push Press 5×5