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 Strength: 4 SETS 8/side Floor Alternating Dumbbell Z press 30 Sec farmers carry hold (CAN USE DB) 30 Banded Pull-aparts Conditioning For time: PICK A MACHINE (16MIN CAP) 5min Max Distance Machine into 2RDS 30 Alternating Box step overs with single Dumbbell 15 Alternating Devils pr

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall BURGENER SNATCH Strength: BARBELL CYCLING EVERY 1:30 x 8 2 Snatch Pulls 2 Snatch High Pulls 2 Power Snatches RPE 7 METCON: AMRAP 12min 8 Alternating Devils Press (50/35) 4 Wall walks 250/200m Row or 15/12 Calorie Assault bike

High Hang Power Snatch 3 Sets 3x (1 Jump & Shrug + 1 High Hang Power Snatch) @5/10 RPE *Rest as needed between sets. *SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing. Snatch Build to a heavy single Snatch. Jerk Primer 4 Sets 1 Tall Jerk + 1 Jerk + 1 Jerk Balance + 1 Jerk @5/10 RPE *Rest as needed between sets. **The idea is to get feedback from the tall jerk and jerk balance to make your jerks better within the primer! Split Jerk B

Warm-up: (8 min) 10/8 cal machine or 200m Run 1RD 15/side Banded TKES 25 FT Duck walks 25 FT Cossack Squats 10 Kang Squats 10 Jumping air squats 3 Inchworms Strength Reset 1 SET EVERY 3MIN 3 SETS 10 REPS FRONT SQUATS at RPE 5 Every after set 5/side Single Dumbbell Lateral Lunges Conditioning: 3RDS (18min cap) 20 Single Dumbbell Alternating Lunges (50/35) 20 Toes to bars 500/400m Row or Ski 1000m/800m Bike Erg

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 Barbell Squats: 1 SET EVERY 3 MIN 3 Sets of 10 REPS AT 95/65 OR LIGHT every after set do 20 Calf raises Conditioning: 3RDS (18min cap) 100 Single unders or jumping jacks 30 Single Dumbbell Alternating Lunges (50/35) 500/400m Row or Ski 1000m/800m Bike Erg