High Hang Power Snatch + Overhead Squat + Snatch Balance 3 Sets 3x (1 High Hang Power Snatch + 1 Overhead Squat + 1 Snatch Balance) @5/10 RPE *Rest as needed between sets. *SPEED WORK: Meant to be with very light weight, working speed, explosiveness, and timing. Snatch Lift Off + Snatch Pull + Pause Snatch 5 Sets 1 Snatch Lift Off + 1 Snatch Pull + 1 Pause Snatch *Build up to 80% 1RM Snatch. **Rest as needed between sets. Bench Press 5 Sets 5 Bench Press @8/10 RPE *8-10 cont

Warm-up: (8 min) 10/8 cal machine or 200m Run 1RD 15/side Banded TKES 25FT Duck walks 25 FT Cossack Squats 5/side Lateral lunges 10 Jumping air squats 3 Inchworms WEEK 4/4 E2MOM x 4 2 FRONT SQUATS AT RPE 9-10 Then E2MOM x 3 5 Back Squats at LAST WEIGHT OF FRONT SQUATS AMRAP 12min 12 Deadlifts at 155/105 12 Toes tobars 24 Bodyweight Reverse Lunges

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soliders 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworms pushups 1 min plank hold 12min running clock WK3 Strength (Hypertrophy): Back squats 5Sets of 6 Reps at 100/85 OR RPE 6 Every after set 10 Plate Overhead situps AMRAP 12MIN 12 Sumo Kettlebell Deadlift High pull (24/16kg) 12 Hanging Leg Raise or 12 Toe to rig 250m/200m Row

Power Clean + Push Jerk 5 Sets 2 Power Clean and Push Jerk @65-70% 1 RM Clean and Jerk *Rest as needed between sets. Clean & Jerk 5 Sets 2 Clean and Jerk @73-75% 1RM Clean and Jerk *Rest as needed between sets. Power Snatch 5 Sets 2 Power Snatch @65-70% 1 RM Snatch *Rest as needed between sets. Snatch 5 Sets 2 Snatch @73-75% 1RM Snatch *Rest as needed between sets. Accessory Work 3 Sets: 3 Sandbag Squat :30 Sandbag Hold 3 Sandbag Squat *All done at 7-8/10 RPE. **Rest 2 minu

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworm pushups 1 min plank hold STRENGTH: 3 SETS 10 Dumbbell Pushpress at 35/20 50m Farmes carry per set PARTNER WOD: 30MIN CAP 5RDS SHARED 40 Wallballs 20 Burpee to plate 20/16 Calorie Assault Bike NO REST IN BETWEEN