Athlete Development
A. Goblet Squat 5-6 @ 33X1; Rest 1 Min x 4
B. Hip Extension Static Hold 45 Sec or Max Hold; Rest 1:15 x 3
Fitness
A. Overhead Squat 5, 5, 5, 5 @ 3111; Rest 2 Min
+
For Reps:
4 Min Pull Ups- Supinated Grip
3 Min Wall Balls
2 Min DB Snatch- Alternating
1 Min Jumping Lunges
Sport

A. Overhead Squat 3, 3, 3, 3 @ 3311; Rest 2 Min
B. Squat Clean- Work up to a Moderately Heavy Single in 10 Min
+
6 Min AMRAP:
1 Squat Clean n Jerk- 115#/ 75#
20 Double Unders
2 Squat Clean n Jerk
20 Double Unders
3 Squat Clean n Jerk
20 DU’s…..
Continue adding 1 Clean n Jerk until time is up
Weightlifting
High Hang Snatch~ Heavy 3
High Hang Clean + Jerk~ Heavy (2+1)
Push Press~ 4RM