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 Inchworm pushups 5 SETS 1 SET EVERY 2:30 8 Barbell Push Press RPE 5 or moderate loading 8 Banded Pushups https://www.youtube.com/shorts/kYYI0mUNU1I Conditioning 5RDS FOR TIME (15 min cap) 8 Dumbbell Hang Clean and jerk (LEFT) 30 Plank Shoulder taps 8 Dumbbell Hang Clean and jerk (RIGHT) 2nd floo

Warm-up: shoulders 30 Banded pull-aparts 10 Squat pass thus 10/side Dislocates 10/side Warrior Squats 10 Hollow rocks 10 V-ups 10 Seal to download Burgener Snatch EMOM x 5 5 Behind the neck pushpress RPE 5 EMOM x 4 3 Snatch Balance RPE 6 2 MIN REST Every 30 sec x 5 min 2 Power snatches at RPE 6.5-7 Metcon: Amrap 12 min 8 Deadlifts (185/125) 4/side Dumbbell Pushpress (50/35) 4 Strict Pull ups

Successory 3 Sets: 8 Single Arm Kettlebell Bottoms Up Press (each arm) 10 Barbell Back Rack Jump Squat :45 Weighted Plank Shoulder Taps *Rest as needed between sets. Front Squat 5 Front Squat @50% 1 RM Front Squat 3 Front Squat @60% 1 RM Front Squat 2 Front Squat @70% 1RM Front Squat 2 Front Squat @80% 1RM Front Squat 1 Front Squat @85% 1RM Front Squat 1 Front Squat @90% 1RM Front Squat 1 Front Squat @ Heavy Single for the day *Rest as needed between sets. Metcon: 35/28 Calor

2MIN MACHINE WORK 1RD 20 90/90 Hip Switch 10/side Fire hyrdrants 5/side Spiderman lunges 5/side Lateral Lunge 10 Airsquats 5 Seal to downdog WEEK 2/4 HYROX STRENGTH: 4 Sets of 8 Reps TEMPO BAR BACK SQUATS (95/65) OR RPE 5 2 SEC DOWN PAUSE DRIVE UP Every after set 30 Sec wall sit hold Conditioning: AMRAP 15 min 50 Single unders 15 Kettlebell Swings (24/16kg) 15 Jumping air squats 3rd floor run

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 airsquats WEEK 2/4 (1 SET EVERY 2 MIN) 6 SETS OF 3 BACK SQUATS AT RPE 8 Conditioning: AMRAP 15 MIN 32 Double unders 16 Alternating KB Goblet Lunges (24/16kg) 8 Toes to bars 4 Wall walks