Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull aparts 30 Sec Latt stretch on wall Burgener Cleans 10 Front Sotts press at empty bar Primer EMOM x 5 1 High Hang Muscle Snatch 1 Muscle Snatch 3 OHS RPE 4-5 Every 1:15 x 5 1 Power Snatch 1 Hang Power Snatch 3 OHS RPE 7-8 CHIPPER: (13 min cap) 50 Pushjerks (95/65) 25 Bar facing Burpees 50 Wallballs 25 Bar Facing burpees

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Firehydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels Strength: 1 Set every 2:30 5x6 Deadlifts RPE 6-7 30 sec farmers hold per set Conditioning: 21-15-9-6-3 Sumodeadlift High pulls (75/55) Hanging Leg Raise 20m Broad jumps per set SUB KB IF NEEDED

Snatch + Hang Snatch = Snatch Snatch + Hang Snatch + Snatch @70-75% 1RM Snatch Snatch + Hang Snatch + Snatch @70-75% 1RM Snatch Snatch + Hang Snatch + Snatch @78-83% 1RM Snatch Snatch + Hang Snatch + Snatch @78-83% 1RM Snatch Snatch + Hang Snatch + Snatch @78-83% 1RM Snatch *Rest 2 minutes between sets. **All touch and go. Snatch Pull 5 Sets 3 Snatch Pull @100-105% 1RM Snatch *Rest as needed between sets. Sumo Stance Double Kettlebell Tempo RDL+ Single Leg Banded Glute Bridge

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 30 Tibialis Raises 20m Heel walk 20m Ballet walks 3 Sets 20 Suitcase Marches https://www.youtube.com/shorts/1MZOaqVEX04 15 Pogo Jumps https://www.youtube.com/shorts/ZGRGXaxjTWQ 5/side Lateral Bounds https://www.youtube.com/shorts/ZkYORFHgRTw Partner Hyrox: 3rds (25min cap) 20 Hand Release pushups (SYNC) 40/30 Calorie Assault bike or Ec

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Goodmornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep OPPOSITE WEEK BUILD THY LUNGS (MONO) 30 sec on 30 sec off CALORIE MACHINE x 10 SETS MIDWEEK FOR TIME 15 min cap 30 Thrusters (95/65) 30 Bar Facing Burpees 30 Pull ups