Growth & Development

A. Back squat 3×3 @ 85%

B.  5 sets @ high power output

3 Turkish get ups x each side

6 hang kettlebell Snatch x each side

12 walking lunges

+ :30 seconds rest between sets

C. A.Bike sprints x :20 seconds on 1:00 off x 3 sets

Performance

A.  Snatch grip NO touch deadlift x 3 heavy reps ( build up to a heavy 3 rep max for the day) + 1 set of 3 @ 90% of max

B. 5 sets

5 ring dips

15 Hollow rocks

1:00 on bike @ 60/58 rpm

C.  Row repeats !!! X 3 sets

250m row + 2:00 rest between each *** goal is to be SUPER consistent for time it takes for each row !!! Make it happen !

D. 3 sets of heavy weightedplank holds (plates on back)  x :45 seconds !!! Rest as needed

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