Warm-up: (10 min) 2 min machine 20 90/90 hip stretches 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep BURGENER SNATCH COMPLEX 1 SET EVERY 2:30 3 Snatch Deadlifts 2 Hang Snatch 1 Snatch 1 OHS RPE 6-7 (SNATCH ANYHOW) BEGINNER: 5 Double Dumbbell Deadlifts 5 Hang Power Cleans 5 Push press 5 Front Squats CONDITIONING: 21-15-9-6-3 OHS (95/65) Calorie Row or Ski BIKE ERG 30-24-18-15-12 Ass Bike 18-12-9-6-3 SCALE TO FRONT SQUATS IF MOBILITY

Warm-up: 20 90/90 hip switches 10 Cat-cows 10/side Fire hydrants 10/side clamshells 10 Bodyweight good mornings 3/side WGS 30 sec glute bridge hold 10 Supermans to Snow Angels Strength: MAINTANANCE 4 SETS OF 6 REPS DEADLIFTS at RPE 6-7 1 PASS OF SLED PUSH EACH SET OPEN WEIGHT Conditioning: 5RDS (14MIN CAP) 15 Double Dumbbell or Double KB Deadlifts (24/16kg) or 50/35lbs 15/12 Cal Row or 12/10 Cal Bike 20 Jumping Air Squats

Clean Lift Off + Clean Deadlift + Clean Pull + Power Clean Clean Lift Off + Clean Deadlift + Clean Pull + Power Clean for load: #1: 4 reps #2:4 reps #3:4 reps 1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean to Parallel @65% 1 RM Power Clean 1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean to Parallel @70% 1RM Power Clean 1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean to Parallel @7

Warm-up: (10 min) 2 min machine 20 90/90 hip stretches 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep Strength: Every 1:30 x 4 5 Strict Press RPE 5 Every 1:30 x 4 5 Front Squats RPE 6 Every 1:30 x 4 5 Thrusters RPE 7 Conditioning: AMRAP 10MIN 10/8 Cal Bike 10 Deadlifts (185/125) 10 Burpees over bar

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 10m Bear Crawls 10m Duck Walks 20m Heel walk 20m Ballet walks AMRAP 25MIN 30m Sandbag Lunges shared 30 Wallballs (14/10) 20/16 Cal Bike Every 5 min, stop and do 4 Synchro burpees Accessory:2 Sets 12/side KB Calf Raise (24/16) 30 Tibialis Raises