Cat-Camel x10 Glute Bridge x10 Bird Dog x8e/s Walking Lunges x 10 A-Skip x 20m Olympic Warm Up (x2 rounds) Muscle Clean x 5 Front Squat x 5 Push Press x 5 Tall Jerk x 5

Clean & Jerk

8 x 1

Clean & Jerk

3 x 2 @ 72.5, 75, 77.5 %

Front Squat

4 x 5

Romanian Deadlift (RDL)

3 x 8

DB Rear Foot Elevated Split Squat

3 x 8

KB Farmer's Walk

3 x 30

Banded Deadbug

3 x 10

Biking

1 x 5:00

Band Pull Apart x10 Scap Push Ups x10 Face Pulls x 10 Shoulder CARs x10

Bench Press

5 x 5

Weighted Strict Pullup

8, 8, 6, 6

Incline DB Bench Press

3 x 10

Chest-Supported DB Row

3 x 10

Cable Face-Pull

3 x 15

SkiErg

5 x 500

Rowing

Stationary Bike

SkiErg

Run

SL glute bridge x 10/side reverse lunge x 10/side banded good morning x 10 a hold wall drill x 8/side bb rdl x10 front rack mobility front rack stretch x 30sec tricep stretch x 20 sec wrist stretch x 20 sec 1 hang muscle clean 1 hang power clean 1 hang squat clean x3 @ 40-50% fast elbows + aggressive turnover+ vertical finish

Hang Clean

5 x 3

Trap Bar Deadlift

4 x 5

Walking Lunges

3 x 20

KB Farmer's Walk

3 x 100

Wall ball x 15 MB OTS x 15 DB Snatch x 12 Row x 250m Rest 2min x4 rounds

Band pull apart x10 Scap push up x 10 YTW x 10 banded ex rotation x 10/side

Bench Press

8, 8, 6, 6

Seated DB Shoulder Press

3 x 8

Lat Pulldown

3 x 12

Single Arm DB Row

3 x 12

Seated DB Curl

3 x 12

Tricep Rope Pulldowns

3 x 12

Ski erg x 500m Burpee x 12 Ass Bike x 12 Cal Farmer carry x 30m steady aerobic pace