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 COMPOUND LIFTS E3MOM x 3 3x10 Barbell Pushpress at RPE 5 (FOCUS ON THE DIP AND DRIVE) Every after set 5 Negative Pull ups or 5 Negative Ring Rows Accessory Work: 3RDS 20 Banded Face Pulls 30 Sec plate overhead hold TC 15 MIN CONGOLINE BUY IN : 25m Sled push at OPEN WEIGHT (1 P

Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Floor snowangels 10 Squat Pass thrus 10 Sotts press PVC Wrist prep Burgener SNatch Every 1:15x 8 Sets (RPE 6-7) 2 Position Snatch 1 Low Hang Snatch 1 Power Snatch DOES NOT HAVE TO BE TOUCH AND GO BUT FOCUS ON LANDING BUILD TO MODERATE WEIGHT THEN EMOM x 3 5 Hang High Pulls at RPE 10 Conditioning: (15 min cap) 21-15-9-6-3 Shoulder to overhead (115/75) Burpee box jumps (24/20)

Back Squat 10 Sets 2 Back Squat @85-90% 1RM Back Squat *Rest as needed between sets. Front Squat 5 Sets 3 Front Squat @78-83% 1RM Front Squat *Rest as needed between sets. Pendlay Row + Single Arm DB Bent Over Row 4-5 Sets 5 Pendlay Row @9/10 RPE 5 Single Arm Dumbell Bent Over Row (per arm) @9.5/10 RPE *Rest as needed between sets. Core Work 2 Sets (Not for time) 20 GHD Russian Twists w/Bumper Plate 1:00 Face Up Chinese Plank 10 Forearm Side Plank Leg Lift (each side) *Rest a

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: 15-12-9-6-3 UNBROKEN PROGRESSIVE BACKSQUATS (HYPERTROPHY) REST 2 MIN BETWEEN SETS METCON 21-15-9 Double Dumbbell Suitcase Squats (50/35) 20m Plateoverhead walking lunges. (45/25) 500/400m Row or Ski / 1000m/800m Bike Erg / 25/20 Cal bike

Warm-up: (8 min) 1 min machine 10 Pass Thrus 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Airsquats 10 Alternating lunges 30 Sec wall sit hold WEEK of (2/4) Every 2:30 x 5 Sets 5x5 Back Squats at RPE 7-7.5 Everyafter set 50FT Plate overhead lunges Conditioning: 21-15-9 (15min cap) Double Dumbbell Suitcase Squats (50/35) Toes to bars 500/400m Row / Ski or 1000m/800m Bike Erg / 25/20 Cal Bike