Muscle Clean + Hang Power Clean + Tall Clean ^ 3 Sets 3 Muscle Clean + 3 Hang Power Clean to Parallel Catch + 3 Tall Cleans @ 5/10 RPE *Rest 90 seconds between sets. Clean Pull + Hang Power Clean + Floating Power Clean + Power Clean 1 Clean Pull + 1 Hang Power Clean + 1 Floating Power Clean + 1 Power Clean @68-70% 1 RM Power Clean 1 Clean Pull + 1 Hang Power Clean + 1 Floating Power Clean + 1 Power Clean @73-75% 1RM Power Clean 1 Clean Pull + 1 Hang Power Clean + 1 Floating P

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 PARTNER 1: (35 min cap) 7000m/6400m Row OR SKI OR 14000m/13000m Bike Erg PARTNER 2 DOES: 20 Wallballs (14/10) 15 Single Dumbbell Box Step-overs (35/20) 10 Altenrating Devils press (35/20) 2nd floor run FINISHER: 3RDS 10/side Single KB Calf Raise 20 Tibialis raises

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 prep9:58 PM FBB: 4 SETS FOR QUALITY (15MIN) 5-8 Strict Pull ups 10 Double Dumbbell Rows (50/35) 50FT Heavy Farmers carry 90 SEC REST BETWEEN SETS Conditioning: 5 RDS (18 MIN CAP) 60 Double Unders 15 Burpee box jumps 10 Thrusters (95/65)

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side T-spine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall PRESS: EVERY 3 MIN x 4 4x6 Push press at RPE 7 After every set, 30 SEC PLATE OVERHEAD HOLD HEAVY 30-20-10 Hang Power Cleans (95/65) Pushups Medball Sit-ups (14/10)

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 Push-Ups 20 Plank Shoulder taps 5 Inchworm pushups Strength: 4 SETS 10 Seated Dumbbell Press Hammer (20/15) 10/side Banded Pull-Aparts 20 Dumbbell Marches (50/35) https://www.youtube.com/shorts/Vp9eZavLD14 5RDS (16 MIN CAP) 15 Double Dumbbell Hang Power Cleans (40/25) 12 Double Dumbbell Push Press 9 Medball Sit-ups (20/14) 500/4