Jerkules Warm Up 1

3:00 Row Prep: 1:00 Pec Smash (LAX) 1:00 Post Lat 12/12 Half Kneeling Book Opener 12/12 PVC Cat Cow Jerkules Barbell Prep 1: Behind the neck hold x 3 (:10 each) Behind the back hold x :30 each side 10 Press 10 Push Press Final Prep: 2 Rounds No Bar Jerk Drops x 10 (drop and land in split)

Press From Split

4 x 5

Jerk Balances

4 x 3

Split Jerk

4 x 4 @ 45 %

Back Squat

2, 2, 2, 2, 2, 2, 2, 2, 2, 8 @ 60, 65, 70, 65, 70, 75, 70, 75, 80, 65 %

Jerkules Conditioning 1

For Time: 3 Rounds 300m Row 12 Burpees over the ERG

Jerkules Recovery 1

1:00 Each Side Deep Lunge Couch Stretch Banded SL Hamstring Stretch Spinal Twist Prayer Stretch

3:00 Bike Prep: Ring Lat Stretch x :45 e/s Ring Chest Stretch x 1:00 Dug's Dragon Stretch Barbell Prep: (2 Rounds) Sn Grip RDL x 8 Sn Grip Press x 8 High Pull x 6 Hang Muscle Sn x 6 Low Hang Power Sn x 4 OHS x 4

High Hang Power Snatch

3 x 3

2 Power Snatch + OHS w/pause

4 x 1 @ 65 %

Clean + Hang Clean + 2 FS

4 x 1 @ 65 %

Floating Clean Pulls

4 x 3 @ 85 %

Jerkules Recovery 2

1:00 each Single Leg Straddle Frog Stretch Child's Pose Laying Thoracic Rotation Single Leg Quad Stretch

3 SETS: 1:00 Ski 10 Ring Rows 10 Push Ups* *Elevate as needed Into...2 SETS: 15/15 Banded Fire Hydrants 15 Banded Foam Roller Glute Bridge 10 Copenhagen Lifts + :10-:20 Hold (each side)

Elevated Sumo Squat

SL Assisted Step-Up

Supinated BB Bent Over Row

3 x 10

Wide Grip Lat Pull Down / Seated Pull Up

DB Flies

2 x MAX

Banded Face Pull

2 x MAX

Tricep Pushdowns

2 x MAX

EVERY 3:00 x 3 SETS 6/6 Turkish Sit Ups 10-12 Weighted Knee Raise or Strict Leg Raise :20-:30 Hollow Hold

TABTA BIKE + STEP-UPS {4:00] 8 ROUNDS (:20 on / :10 off) - Cal Bike - Step-Ups (20") *MAX REPS - Alternate Movements

Jerkules Warm Up 1

3:00 Row Prep: 1:00 Pec Smash (LAX) 1:00 Post Lat 12/12 Half Kneeling Book Opener 12/12 PVC Cat Cow Jerkules Barbell Prep 1: Behind the neck hold x 3 (:10 each) Behind the back hold x :30 each side 10 Press 10 Push Press Final Prep: 2 Rounds No Bar Jerk Drops x 10 (drop and land in split)

Split Jerk

5 x 3 @ 60 %

Front Squat

3, 2, 1, 3, 2, 1, 6 @ 60, 70, 75, 65, 75, 80, 65 %

Floating Snatch Pulls

4 x 3 @ 85 %

Jerkules Conditioning 2

5 Rounds 12/10 Cal Bike 16 Step Ups 20"

Jerkules Recovery 3

1:00 Each Spinal Twist Single Leg Straddle Deep Lunge Frog Stretch Deep Lunge & Reach

Jerkules Warm Up 5

3 Min Bike Then Tempo Front Heel Elevated Bulgarian Split Squat x 15 e/s (:03 descent) Hip Airplane x 10 e/s Half Kneeling Adductor Dips x 10 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 Power Clean 3 Low Hang Power Clean 3 Push Press 3 Push Jerk

Snatch DL + L.H. Sn Pull + L.H. Sn

4 x 1

Snatch Pull + Snatch

5 x 2 @ 60 %

Power Clean + 3 Push Press

3 x 1 @ 57 %

Power Clean + 3 Push Jerk

3 x 1 @ 62 %

Power Clean + 3 Split Jerks

3 x 1 @ 67 %

Tempo Back Squat

4 x 3

Jerkules Recovery 4

Pancake Stretch Side Bend (w/weight) Laying Thoracic Rotation Wall Straddle Stretch Couch Stretch Pec Stretch