Athlete Development
A1. AMRAP Assisted Pull Ups @ 40A0; Rest 30 Sec
A2. 8-10 Hammer Curls @ 20X1; Rest 1:30 x 3
 
Fitness
A. Mixed Grip Pulls Ups- AMRAP in 30 Sec; Rest 1:30 x 3
B. Bent Over DB Row 8-10 @ 20X0; Rest 1 Min x 3
*Add weight to last week
+
For Time:
40 Wall Balls
40 Double Unders
30 Burpees
40 Double Unders
40 Wall Balls
Sport
A. EMOM x 8 Min- Split Jerk x 1- Use 85%
B. Close Grip Bench Press 3, 2, 1, 1, 1; Rest 2 Min
C1. AMRAP Power Clean n Push Jerk in 60 Sec- 105#/ 75#; Rest 90 Sec
C2. AMRAP Power Clean n Push Jerk in 60 Sec- 115#/ 85#; Rest 90 Sec
C3. AMRAP Power Clean n Push Jerk in 60 Sec- 135#/ 95#
+
For Time:
100 Double Unders
30 Toe To Bar
100 Double Unders
Weightlifting
Snatch Deadlift + Snatch~ Heavy (1+1) *Pause for 2 sec. at the knee, hip, and knee again on the way down.  Return the bar to the starting position, but keep it about an inch off the floor and snatch from there.
Power Clean + Jerk~ Heavy (1+1)