Tall Clean 3 Sets 3 Position Tall Clean @5/10 RPE *Rest as needed between sets. **Positions are quarter squat, parallel and full. Clean Pull + Floating Power Clean + Power Clean 1 Clean Pull + 1 Floating Power Clean + 1 Power Clean @75% 1RM Power Clean 1 Clean Pull + 1 Floating Power Clean + 1 Power Clean @78% 1RM Power Clean 1 Clean Pull + 1 Floating Power Clean + 1 Power Clean @80% 1RM Power Clean *Rest as needed between sets. **All touch and go. Power Clean 7 Minute EMOM 1

Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 5/side samson lunge pass thrus 10/side alternating scorpion stretch 10 IYTS 10 Scapula Pushups 20 Plank Shoulder taps 5 Inchworms pushups Shoulder Strength: 4 Sets E2MOM x 4 4x6 Pause Pushpress (95/65) OR LIGHT *PAUSE A SEC AT THE DIP THEN EXPLODE *IF DUMBBELL 35/20 3 Sets (E2MOM x 3) 30 banded pull aparts 10 Seated arnolds press Conditioning: 4 Rounds (16 min cap) 1000m Bike Erg or 500/400m Ski or 20/16 Cal bike 1

Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Floor snowangels 10 Squat Pass thrus 10 Sotts press PVX Wrist prep Burgener Cleans EMOM x 5 3 Muscle Clean + 3 Push Press at 50%1RM INTO EMOM x 8 2 Touch and Go Power Clean and Jerks @70%1RM Conditioning: For time (13 min cap) 21-15-9-6-3 Box Jumps (24/20) Push press (95/65) 30 Double unders Every set

Snatch Pull + Power Snatch 1 Snatch Pull + 1 Power Snatch to Parallel @70% 1RM Power Snatch 1 Snatch Pull + 1 Power Snatch to Parallel @73% 1RM Power Snatch 1 Snatch Pull + 1 Power Snatch to Parallel @75% 1RM Power Snatch 1 Snatch Pull + 1 Power Snatch to Parallel @78% 1RM Power Snatch 1 Snatch Pull + 1 Power Snatch to Parallel @80% 1RM Power Snatch Rest as needed between sets. *All touch and go. Power Snatch 5 Minute EMOM 1 Power Snatch *Move up in weight each set and work

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: Week 35 Unilateral 3x12 Back Rack Lunges (75/55) or Light Every after set do 10/8 Cal bike Conditioning: (TD PREP) Amrap 14 Min 14 Burpee to target 14 Single Dumbbell Box Step ups 14 Alternating Dumbbell hang power Snatches (50/35)