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 Split Squat and Back Extensions if possible
Fitness

A. Back Squat- Work Up to a Heavy 5 in 20 Minutes

+
EMOM x 15 Min
Min 1- 15 Wall Balls
Min 2- 20 Sit Ups
Min 3- 25 KB Swings
Sport
A. Back Squat 2, 2, 1, 1, 1 @ 20X1; Rest 2-3 Min
B. EMOM X 8 Min- 2 Squat Snatch- Add weight per set
C. For Time: 10 Sets of 6 Unbroken CTB Pull Ups/ Pull Ups
Weightlifting
*This week will be a de-load week.
Snatch 75%x1x4
C&J 75%x1x4
Pause Back Squat~ Heavy Single