Athlete Development
A1. Box Step Up 6-8/ Leg; Rest 30 sec
A2. Side Plank 30 Sec/ Side; Rest 1:30 x 4
B. Hollow Hold 30 Sec/ Rest 30 Sec x 4
Fitness

A. Front Squat- Work up to a Heavy 3

B. Hollow Hold 30 Sec/ Rest 30 Sec x 4
Sport
A. Snatch- Work up to a Heavy Single
B. Hollow Hold 30 Sec/ Rest 30 Sec x 4
+
Every 2 Min x 6
10 Thrusters- Moderate
10 Burpees
Competitor
A. Back Squat 3, 2, 1; Rest 3 Min (not a 1RM)

+
5 Min AMRAP @ 90%
Row 500M
30 Wall Balls
30 Burpees
Rest 1 Min
5 Min AMRAP @ 100%
5 Clean N Jerk- 95/ 65
20 Double Unders
10 Sit Ups