Growth & Development

A.  Strict Press building up to a heavy set of 2 ** Goal is heavier than your 3 RM last week  8:00 max

B. Strict press 85% 5 sets of 2 of above weight

C.  Every 3:00 x 12:00

200m run

10 push press @ 65/45

10 front rack lunges alternating 5/5 (or 10 non weighted walking lunges)

Performance

A. Hang Pull + hang Snatch Building up to heavy set in 10:00

B. Snatch 100% of weight hit above and perform EMOM 8:00 x 1 single

C,  Every 3:00  x 12:00

8/8 hang DB  clean and jerk 35/50

12 TTB

16 box jump over

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