The Zenith Warm Up 1

8 Minute Bike (seat on lowest setting to work more leg flexion) Then Tempo Front Heel Elevated Bulgarian Split Squat x 15 e/s (:03 descent) Spanish Squats x 20 + :20 hold on last rep Hip Airplane x 10 e/s Single Leg G.A.O w/KB x 15 e/s PVC Single Arm Cat/Cow x 10 e/s Post Lat Stretch x :30 e/s Laying Thoracic Rotation x 10 e/s 1 SET: Snatch Prep 1.A 5 Sn Grip RDL 5 Sn Grip Upright Row 3 Sn Grip BTN Press 3 Sn Balance 3 OHS 1 SET: Snatch Prep 1.B 3 HH Sn Pull 3 HH Muscle Snatch 3 Hang Sn Pull 3 Hang Muscle Snatch 2 SETS: Snatch Prep 1.C 3-Position Snatch x 2ea * *2 High Hang, 2 Hang, 2 Low Hang

Snatch

5 x 1 @ 75 %

Snatch Balance + OHS

4 x 1 @ 85 %

Back Squat

3 x 3 @ 70 %

Cossak Squat

3 x 10

The Zenith Recovery 1

Couch Stretch x 1:00 e/s Spinal Twist x :30 e/s Elevated Pigeon x 1:00 e/s Single Leg Straddle x 1:00 e/s Prayer Stretch x 1:00

The Zenith Warm Up 2

8 Minute Bike (seat on lower setting to work more leg flexion) Then Tempo Front Heel Elevated Bulgarian Split Squat x 15 e/s (:03 descent) Spanish Squats x 20 + :20 hold on last rep Hip Airplane x 10 e/s Single Leg G.A.O w/KB x 15 e/s PVC Single Arm Cat/Cow x 10 e/s Post Lat Stretch x :30 e/s Laying Thoracic Rotation x 10 e/s 1 SET: Snatch Prep 2.A 3 HH Sn Pul + Muscle Sn 3 Pressing Sn Balance 3 OHS 2 SET: Power Snatch Prep 1 3 LH Sn Pull 3 Position Power Sn (HH-H-LH)

Power Snatch

5 x 2 @ 67.5 %

Power Clean + Jerk

5 x 2 @ 65 %

Snatch Pull

4 x 3 @ 90 %

SkiErg

4 x 1:00

The Zenith Recovery 2

Pancake Stretch x 1:00 Deep Lunge x 1:00 e/s Front Stretch x 1:00 Ring Chest Stretch x 1:00 Child Pose x 1:00

The Zenith Warm Up 3

8 Minute Bike (seat on lower setting to work more leg flexion) Then Tempo Front Heel Elevated Bulgarian Split Squat x 15 e/s (:03 descent) Spanish Squats x 20 + :20 hold on last rep Hip Airplane x 10 e/s Single Leg G.A.O w/KB x 15 e/s PVC Single Arm Cat/Cow x 10 e/s Post Lat Stretch x :30 e/s Laying Thoracic Rotation x 10 e/s Paramount Jerk Prep 1.A (Every :90 x 4 rounds) 3 Press In Split 3 Jerk In Split 3 Jerk Balance 3 Tall Jerk

Press From Split

5 x 5

Split Jerk

5 x 3 @ 55 %

Good Morning

4 x 10

DB Box Jump

4 x 5

The Zenith Recovery 3

Thread The Needle x :30 e/s Twisted Cross Pec Stretch x :30 e/s Pancake Stretch Side Bend x :30 e/s Dug's Dragon Stretch x 1:00 e/s Deep Lunge & Reach x 12 e/s

The Zenith Warm Up 4

10 Minute Bike (seat on lower setting to work more leg flexion) Then Tempo Front Heel Elevated Bulgarian Split Squat x 15 e/s (:03 descent) Spanish Squats x 20 + :20 hold on last rep Hip Airplane x 10 e/s Single Leg G.A.O w/KB x 15 e/s PVC Single Arm Cat/Cow x 10 e/s Post Lat Stretch x :30 e/s Laying Thoracic Rotation x 10 e/s Paramount C&J Prep 1: x 2 Rounds 5 RDL's 5 Upright Row's 5 Press 5 Front Squats Paramount C&J Prep 2: x 2 Rounds 3 HH Power Clean 3 Hang Clean 3 Low Hang Clean 3 Push Press 3 Push Jerk

Clean & Jerk

5 x 1 @ 70 %

Front Squat

3 x 3 @ 70 %

Clean Pull

4 x 3 @ 90 %

Bulgarian Split Squats

3 x 8

The Zenith Recovery 4

Single Leg Quad Stretch x 1:00 e/s Couch Stretch x 1:00 e/s Deep Lunge x 1:00 e/s Ring Lat Stretch x :30 e/s Banded SL Hamstring x 1:00 e/s

The Zenith Warm Up 5

8 Minute Bike (seat on lower setting to work more leg flexion) Then Tempo Front Heel Elevated Bulgarian Split Squat x 15 e/s (:03 descent) Spanish Squats x 20 + :20 hold on last rep Hip Airplane x 10 e/s Single Leg G.A.O w/KB x 15 e/s PVC Single Arm Cat/Cow x 10 e/s Post Lat Stretch x :30 e/s Laying Thoracic Rotation x 10 e/s Paramount Snatch Prep 1.C x 2 Rounds 3-Position Snatch x 2ea * *2 High Hang, 2 Hang, 2 Low Hang Do C&J Prep after Snatches Paramount C&J Prep 2: x 2 Rounds 3 HH Power Clean 3 Hang Clean 3 Low Hang Clean 3 Push Press 3 Push Jerk

Pause Snatch + Snatch

5 x 1

Clean Pull + Clean + FS + Jerk

5 x 1

Front Squat

4 x 2

Snatch Hang Hold

4 x 0:08

Echo Bike

5 x 0:20

The Zenith Recovery 5

Single Leg Quad x 1:00 e/s Dug's Dragon Stretch 1:00 e/s Frog Stretch x 1:00 Prayer Stretch x 1:00 Pancake Stretch x 1:00 Forward Seated Fold x 1:00