Athlete Development (AD):

 a) Split Squat~ 10-12/ leg x3 @3111 —Start on weak leg, :30 sec rest b/t legs, :90 sec b/t sets

L1: a) Back Squat~ 10-12 x4@30X1, Rest 2:30 b/t sets (20 Min)

b)30 Sec Max Burpees
30 Sec Rest
30 Sec Max Ring Rows
30 Sec Rest
1 Min Max Burpees
30 Sec Rest
1 Min Max Ring Rows
30 Sec Rest
5 Min AMRAP (immediately following 30 sec rest)
5 Burpees
5 Ring Rows

L2: a) Snatch Segment Pull + Snatch Pull~ (1+1) x3 heavy

b) OHS~ 95% (of last heavy 1) x1x3

c) Back Squat~ 85%x4x4, 2 Min rest b/t sets

d) Strength Priority

L3: a) Hang Snatch + Snatch~ 95% (of last heavy 1+1) x3

b) Snatch Pull~ 105%x2x3

c) Back Squat~ 85%x4x4, 2 Min rest b/t sets

d) Strength Priority

*L2/L3, if you feel good with the back squats, you may add weight to the sets but stay under 90%.