Athlete Development
A1. KB Deadlift 5-6 @ 3311; Rest 30 Sec
A2. FLR 45-60 Sec; Rest 2 Min x 4
 
Fitness
A1. Dead Lift 5-6 @ 30X1; Rest 30 Sec
A2. 30 Sec Hollow Hold; Rest 2 Min x 3
+
5 Rounds for Time:
15 Wall Balls
12 Pull Ups or 15 Ring Rows
Sport
A. Front Squat 6, 6, 6 @ 20X1; Rest 2 Min
B. EMOM x 8 Min- 3 Tough Thrusters
+
5 Rounds for Time:
12 Front Rack Walking Lunges- 135#/ 95#
5 Burpee Box Jump Overs
*Must land on top of box during box jump over
Weightlifting
Block Snatch (just below the knee) Heavy Single
Block Clean (just below the knee) Heavy Single
Back Squat 70%x3x3
Push Press 70%x3x3