Rowing

1 x 3:00

3rnds worm, jump, Burpee

3Rnds 4x inchworm with shoulder tap 10x crunches 4x Box Jump 20sec side plank 4x Burpee

This is our time to warm-up specifically for the lifts and is to be done at light weight approximately 20% of 1RM in order to allow for practice good technique. If comfortable Increase weight each round, no more than 5% of 1RM 3Rnds. 3 Clean Deadlift 3 Clean Pulls 3 Power Cleans 3 Squat Cleans (above the knee) 3 Split Jerk

Hang Power Clean

5 x 4 @ 70 %

Clean

3 x 5 @ 75 %

Snatch Pull

3 x 4 @ 80 %

Stretch 1

Spend 5 mins stretching, here is example feel free to expand or target areas you feel need it 1 min frog stretch 1 min each side kneeling Tricep stretch 1 min Pray stretch 1 min Calf stretch

ski intervals

2Rnds 8cal Ski erg - 6x air squat 8cal Ski erg - 6x DB strict press (light Dumb Bell) 8cal Ski erg - 4x Squat jump 8cal Ski erg - 6x DB push press

This is our time to warm-up specifically for the lifts and is to be done at light weight approximately 20% of 1RM in order to allow for practice good technique. If comfortable Increase weight each round, no more than 5% of 1RM. 3Rnds 3 Snatch Deadlift 3 Snatch Pull 3 Power Snatch 3 Snatch Balance 3 Overhead Squat

Snatch Balance

4 x 5 @ 60 %

Snatch

4 x 5 @ 70 %

Front Squat

3 x 6 @ 70 %

Cool down 2

Spend 5 mins stretching, here is an example feel free to expand or target areas you feel need it 1 min Pigeon stretch 1 min Hinge stretch 1 min each side quad stretch 1 min fore arm stretch

All rounder 1

4Rnds 5x Alternating Lunges each leg 5x Press up 5x Air Squat 5X Burpee

Clean prep

This is our time to warm-up specifically for the lifts and is to be done at light weight approximately 20% of 1RM in order to allow for practice good technique. If comfortable Increase weight each round, no more than 5% of 1RM 3Rnds. 3 Clean Deadlift 3 Clean Pulls 3 Power Cleans 3 Squat Cleans (above the knee) 3 Split Jerk

Clean Pull

3 x 5 @ 60 %

Push Press

3 x 4 @ 75 %

Back Squat

3 x 6 @ 70 %

Cool down 3

Spend 5 mins stretching, here is an example feel free to expand or target areas you feel need it 1 min Armless Pray 1 min Frog Stretch 1 min V sit 1 min each side banded wrist stretch

Bike & Snatch

Stationary bike for 5min on every minute perform 6x DB Snatch, 3 on each arm with light to moderate weight

Jerk Warm-up

This is our time to warm-up specifically for the lifts and is to be done at light weight approximately 20% of 1RM in order to allow for practice good technique. If comfortable Increase weight each round, no more than 5% of 1RM 3Rnds. 10 Behind the neck Rack stretch (5 each arm) 5 Strict Press 5 Push Press 3 Power Jerk 3 Split Jerk

Jerk Balance

4 x 5 @ 60 %

Split Jerk

5 x 3 @ 70 %

Cool Down 4

Spend 5 mins stretching, here is an example feel free to expand or target areas you feel need it 1 min Cat and Cow 1 min each side foam roll adductors 1 min Pec stretch on Rack 1 min 90 to 90

Rowing

1 x 1:00

Jumping Jacks (Basic)

1 x 10

Rowing

1 x 1:00

Inchworm Push-Up

1 x 5

Rowing

1 x 1:00

Burpee

1 x 5

Hang Power Snatch

2 x 5 @ 20 %

Overhead Squat

2 x 5 @ 30 %

Snatch Balance

2 x 5

Power Snatch

2 x 3

Hang Snatch

2 x 3

Snatch

1, 3, 2, 1, 1, 1, 1, 1 @ 40, 50, 60, 70, 80, 80, 80, 80 %

Power clean + Front Squat + Split jerk

2 x 1 @ 30 %

Power Clean + Hang Squat Clean + Split Jerk

2 x 1 @ 40 %

Clean & Jerk

7 x 1 @ 50, 60, 70, 80, 80, 80, 80 %

Cool down 5

Spend 5 mins stretching, here is an example feel free to expand or target areas you feel need it 1 min Foam roll Lats 1 min Cobra stretch 1 min each side foam roll quads 1 min fore arm stretch