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

*Refer to 12/30 and try to add weight
+
4 Rounds For Time:
30 Double Unders or 75 Single Unders
10 No Push Up Burpee Box Jumps
Run 200M
*Compare to 9/16
Sport

A. EMOM x 20 Min- 1 Squat Snatch starting @ 50%; Work up to a heavy single
B. For Time: 10 Sets of 5 Unbroken CTB Pull Ups/ Pull Ups
+
30 Sec AirDyne @ 97-100%
Rest 4 Min x 5
Weightlifting
Snatch- Heavy 3
Clean + Jerk- Heavy (2+1)
Back Squat 5×5
Push Press 5×5
*Try to increase what you did last week.