Snatch + Hang Snatch + Snatch Snatch + Hang Snatch from Below the Knee + Snatch @70% 1 RM Snatch Snatch + Hang Snatch from Below the Knee + Snatch @70% 1 RM Snatch Snatch + Hang Snatch from Below the Knee + Snatch @75% 1RM Snatch Snatch + Hang Snatch from Below the Knee + Snatch @75% 1 RM Snatch Snatch + Hang Snatch from Below the Knee + Snatch @80% 1RM Snatch *Rest 2 minutes between sets. Deficit Snatch Deadlift + Deficit Snatch Pull 4 Sets 2 Deficit Snatch Deadlift + 2 Defi

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep Monostructural: EMOM x 10 200/150m Row or Ski or 400m bike Erg or 150/120m Run *IF ITS HARD STOP AT 45 SEC AND REST REMAINING TIME* 10RDS (14 min cap) 3 Ground to overhead (135/95) 15 Wallballs (20/14)

Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 30 Tibialis Raises 20m Heel walk 20m Ballet walks SAME AS LAST WEEK (BUT INCREASE IN VOLUME 3 Sets 20 Pogo Jumps https://www.youtube.com/shorts/ZGRGXaxjTWQ 8/side Lateral Jumps https://www.youtube.com/shorts/ZkYORFHgRTw 200m/150m Sprint QUAD SPECIFIC ACCESSORY 2 SETS" 10/side Bodyweight Bulgarian Split Squats https://www.youtube.com/wat

METCON: AMRAP 15 Minutes 1 Rope Climb 3 Wall Walks 12 GHD Sit Ups Target Reps 128+ reps (8+ rounds) SCALED AMRAP 15 Minutes 1 Rope Climb (scale to halfway rope climb if necessary) 2 Wall Walks 10 GHD Sit Ups Clean Pull + Hang Power Clean + Power Clean Clean Pull + Hang Power Clean + Power Clean @72-75% 1RM Clean Clean Pull + Hang Power Clean + Power Clean @72-75% 1RM Clean Clean Pull + Hang Power Clean + Power Clean @78-80% 1 RM Clean Clean Pull + Hang Power Clean + Power C

Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Floor snowangels 10 Squat Pass thrus 10 Sotts press PVC Wrist prep Burgener Cleans Every 2:00min x 6 Sets 3 Deadlifts 2 Hang Power Cleans 1 Shoulder to overhead FIND HEAVY COMPLEX FOR TODAY THEN EMOM x 3 5 Clean pulls at 100%OF HEAVY 5RDS 50 Double unders or x 2 Singles 12 Barbell Pushpress (95/65) 12 Toes to bars