The Ziggurat Warm Up 1

5 Minute Primer :30/:30 Dug's Dragon Stretch :30 Ring Chest Stretch :45/:45 PVC Single Arm Cat/Cow (press into pvc :05 pause each position) 1:00/1:00 3-Count 90/90 (:05 pause each position) *Press back heel, Lift back heel, avoid excessive leaning 1 SET 15/15 Seated Single Leg Lift 10/10/10 YTW (controlled not fast) 5/5 Tempo Standing Clamshell (:05 pause each rep) 1 SET: PTS5 Snatch Prep 1 5 Sn Grip RDL 5 Sn Grip Upright Row 5 Hang Sn Pull 5 Hang Muscle Snatch 2 SETS: PTS5 Snatch Prep 2 3 Tall No Foot Snatch 3-Position Snatch x2ea (2 HH, 2 H, 2 LH)

2 Hang Snatches + Snatch

@ 60 %

Back Squat

5 x 10

Glute Ham Reverse Fly

3 x 12

Weighted Dead Bug

3 x 12

Single Arm DB Overhead Tricep Extension

3 x 12

The Ziggurat Recovery 1

1:00 each Single Leg Quad 1:00 Pancake Stretch 12 each side Laying Thoracic Rotation 1:00 each Couch Stretch 1:00 each Deep Lunge Stretch

The Ziggurat Warm Up 2

5 Minute Primer :30/:30 Dug's Dragon Stretch :30/:30 Ring Lat Stretch :30/:30 Post Pec Stretch *press into post :30/:30 PVC Single Arm Cat/Cow (press into pvc :05 pause each position) :30/:30 Dynamic Forearm Stretch 1 SET 20 Alt Slow Foamroller Deadbugs* *inhale into low back, brace, then extend out 15/15 Goblet Split Squat (wide stance) 10 Scap Push-Ups (:01 Pause ea rep) 2 SETS: PTS Jerk Prep 3 Dips 3 Push Press 3 Push Jerk 3 Jerk Drops

2 Push Press + Push Jerk + Split Jerk

5 x 1 @ 50 %

Clean Deadlift

5 x 8 @ _ , _ , MAX, _ , _ kg

Zottman Curl

3 x 12

Front Foot Elevated Split Squat

3 x 24

DB Bench Press

3 x 12

4 min Row Test

4min Test Row max Distance in 4 minutes

The Ziggurat Recovery 2

1:00 (Hold each position for :05) Down Dog :45 each side Thread the Needle 1:00 each side Banded SL Hamstring Twist 1:00 Pec Stretch 1:00 each side (hold for final :15) Half Kneeling Adductor Dips

The Ziggurat Warm Up 3

5 Minute Primer :30 Ring Chest Stretch :45/:45 Ring Lat Stretch :45/:45 Dynamic Forearm Stretch :45/:45 Half Kneeling Ext Hip Opener 1 SET 15/15 Single Leg Spanish Squats (:01 Squeeze ea Rep) 15 Bottom Half Squats (controlled) 10/10 Bent Over Cuban Press 20 Free Hammers 2 SETS: PTS5 C&J Prep 3 Tall NO FOOT Clean 3 Tall Clean 3 Push Press 2 SET: PTV3 Jerk Prep 3 Press in Split 3 Jerk in Split 3 Jerk Balance 3 Tall Jerk

Clean + 3 Jerks

4 x 1 @ 60 %

Front Squat

5 x 5 @ _ , _ , MAX, _ , _ kg

Spanish Squats

3 x 15

Glute-Ham Raise

3 x 12

Bench Overhead Extension & Press

3 x 15

The Ziggurat Recovery 3

1:00 each side Couch Stretch 1:00 each side Pancake Stretch Side Bend 1:00 Banded SL Hamstring 1:00 each side Post Lat Stretch 1:30 back and forth with pauses Low Back Glute Foam Roll

The Ziggurat Warm Up 4

5 Minute Primer :30/:30 Dug's Dragon Stretch :30 Ring Chest Stretch :45/:45 Post Lat Stretch 1:00/1:00 3-Position 90/90 (:05 pause ea pos.) *1. Press back heel 2. Lift back heel 3. Both sit-bones down 1 SET 5/5 (ea. direction) Kneeling Hip CARS (R/L) - slow 5/5 Tempo Standing Clamshell (:05 pause ea rep) 10/10 Single Leg G.A.O 10 Bottom Half Squats 1 SET: PTS3 Snatch Prep 1 3 BTN Sn Grip Press 3 BTN Sn Grip Push Press 3 Pressing Sn Balance +:10 OHS Hold Last Rep Only 2 SETS: PTS5 Snatch Prep 2 3 Tall NO FOOT Snatch 2x Ea - 3-Position Sn (2 HH / 2 Hang / 2 Low Hang)

Snatch Pull to Hold + HH Snatch

6 x 2

Snatch Deadlifts

5 x 6

Shoulder Press

3 x 5

Sumo Squats

3 x 12

Single Leg Heel Drops

3 x 16

KB Russian Twist

3 x 20

The Ziggurat Recovery 4

:30/:30 Post Lat Stretch 1:00 Prayer Stretch 1:00 e/s Single Leg Quad 1:00 Pancake Stretch 1:00 e/s Single Leg Straddle

The Ziggurat Warm Up 5

5 Minute Primer :30 Ring Chest Stretch :30/:30 Post Lat Stretch :45/:45 Dug's Dragon Stretch 1:00/1:00 3-Count 90/90 (:05 pause ea.)* *1. Press back heel, 2. Lift back heel, 3. Both sit-bones down 1 SET 15/15 Half Kneeling Adductor Dips 10/10 Goblet Split Squat (Wide Stance) 10/10/10 YTW (controlled) 10 Bottom Half Plate Squats 5/5 Tempo Standing Clamshell (:05 pause ea. rep) 1 SET: PTS5 Snatch Prep 1 5 Sn Grip RDL 5 Sn Grip Upright Row 5 Hang Sn Pull 5 Hang Muscle Snatch 2 SETS: 3 Tall No Foot Snatch 3 High Hang No Foot Snatch Done after Snatches: The Z Clean Prep 1 3 Clean Pull 3 Upright Row + CL Turnover 3 Hang Muscle CL 3 Hang Clean 3 Front Squats

NF High Hang + NF Pause Snatch

8 x 2 @ 50 %

Power Clean + Hang Clean

8 x 1

Pause Front Squat

5 x 3 @ _ , _ , MAX, _ , _ kg

Tempo Reverse Curl

3 x 6

Barbell Bicep Curl

3 x 12

Dip

3 x 12

1-Arm DB Row

3 x 24

Copenhagen Side Plank

3 x 0:20

The Ziggurat Recovery 5

1:00 e/s Couch Stretch 1:00 Pancake Stretch 1:00 e/s Laying Thoracic Rotation 1:00 e/s Deep Lunge 1:00 Ring Chest Stretch