AM
5-10min Reaction Ball Warm Up
Back Squat 5/50% 5/60% 3×5/70%
*Go up in weight after each set. 2.5% > last week
Press 3×5/up 2.5lbs to 5lbs from last week
BB Alt. Leg Later Squat 3×8ea/5% > last week
DB Alt. Leg RDL 3×8ea/5% > last week
5-10min Stability Core & PT Work

PM
Crossfit Football
As many rounds as possible in 15 minutes:
Max Push Ups
Sprint 100 yards
*Make sure to begin sprint from push up position. So once you finish your last push up, start the sprint from the push up or prone position.

30min
Press 3×5/AHAP
30min Break
30min
Snatch Push Press + Over Head Squat 3/40% 2/50% 1/60% 1/70% 1/80% 1/90% 1/100% 1/110% 1/100% 1/110% 1/100% 2/90%
*Work off of Snatch PR.
30min Break
45min
Power Snatch 5×3/AHAP
45min
Power Clean & Push Jerk 5×3/AHAP
30min Break
30min
Bench Press 3×5/AHAP
30min
3 Pos Snatch RDL+High Pull 3×1ea/AHAP
*Go from the Ground to the Knee hold 2sec, down to the Shin hold 2sec, up to Mid-Thigh hold 2sec, down to the Shin hold 2sec, then Full Pull. It never touches the ground after the pick.
Clean Pull from Blocks at Mid-Thigh 3×5/AHAP