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

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

*Refer to 1/6 and try to add weight

+
For Time:
21/ 15/ 9
Thrusters
Pull Ups/ Ring Rows
*Compare time and weight used to 9/30/13
Sport
A. Back Squat 2, 2, 2, @ 20X1; Rest 2 Min

B. Snatch- Work up to a Heavy Single
C. AMRAP Chest to Bar Pull Ups in 2 Min; Rest 3 Min x 2
+
4 Min AMRAP @ 100%
5 Burpee Box Jumps
5 Thrusters- 105#/ 75#
Weightlifting
Snatch~ Heavy Double
Clean Pull + Clean + Jerk~ Heavy (1+1+1)
Back Squat 5×5
Push Press 5×5
*For the squats and presses, if possible, add weight from the previous week.