Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Floor snowangels 10 Squat Pass thrus 10 Sotts press PVC Wrist prep Burgener SNatch Every 1:15x 8 Sets (RPE 6-7) 2 Position Snatch 1 Low Hang Snatch 1 Power Snatch DOES NOT HAVE TO BE TOUCH AND GO BUT FOCUS ON LANDING BUILD TO MODERATE WEIGHT THEN EMOM x 3 5 Hang High Pulls at RPE 10 Conditioning: (15 min cap) 21-15-9-6-3 Shoulder to overhead (115/75) Burpee box jumps (24/20)

Back Squat 10 Sets 2 Back Squat @85-90% 1RM Back Squat *Rest as needed between sets. Front Squat 5 Sets 3 Front Squat @78-83% 1RM Front Squat *Rest as needed between sets. Pendlay Row + Single Arm DB Bent Over Row 4-5 Sets 5 Pendlay Row @9/10 RPE 5 Single Arm Dumbell Bent Over Row (per arm) @9.5/10 RPE *Rest as needed between sets. Core Work 2 Sets (Not for time) 20 GHD Russian Twists w/Bumper Plate 1:00 Face Up Chinese Plank 10 Forearm Side Plank Leg Lift (each side) *Rest a

Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10/side Lateral Lunges 1min plank Strength: 15-12-9-6-3 UNBROKEN PROGRESSIVE BACKSQUATS (HYPERTROPHY) REST 2 MIN BETWEEN SETS METCON 21-15-9 Double Dumbbell Suitcase Squats (50/35) 20m Plateoverhead walking lunges. (45/25) 500/400m Row or Ski / 1000m/800m Bike Erg / 25/20 Cal bike

Warm-up: (8 min) 1 min machine 10 Pass Thrus 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Airsquats 10 Alternating lunges 30 Sec wall sit hold WEEK of (2/4) Every 2:30 x 5 Sets 5x5 Back Squats at RPE 7-7.5 Everyafter set 50FT Plate overhead lunges Conditioning: 21-15-9 (15min cap) Double Dumbbell Suitcase Squats (50/35) Toes to bars 500/400m Row / Ski or 1000m/800m Bike Erg / 25/20 Cal Bike

METCON: 3 Sets 5 Rounds 500m Bike Erg 25ft Dumbbell Front Rack Lunge (2x35/25) 5 Shuttle Runs (50ft) *Deadlifts -rest 2 minutes between sets- Set 1: 3 Deadlift (275/185) Set 2: 2 Deadlifts (295/195) Set 3: 1 Deadlift (315/205) Time Cap Each Set: 14 minutes SCALED 3 Sets 5 Rounds 400m Bike Erg 25ft Dumbbell Front Rack Lunge (2x30/20) 4 Shuttle Runs (50ft) *Deadlifts -rest 2 minutes between sets- Set 1: 3 Deadlift (225/155) Set 2: 2 Deadlifts (255/165) Set 3: 1 Deadlift (