Lockout Legacy Warm Up 1

3 Minute Bike KB SL RDL x 12 e/s Single Leg Heel Drop x 12 e/s Cossak Squat x 12 e/s Heel Elevated Goblet Squat x 15 Supine Chest Opener x 1:00 Banded Half Kneeling Book Opener x 20 e/s Post Lat Stretch x :45 e/s Goblet Sots Press x 12 1 SET: 5 RDL’s 5 Upright Rows 5 Press 5 Front Squats 2 SETS: 3 HH Power Cleans 3 Hang Cleans 3 Low Hang Cleans 3 Push Press 3 Push Jerks

Clean

5 x 3 @ 65 %

Tempo Front Squat

3 x 3 @ 65 %

Shoulder Press

5, 5, 5, MAX @ 70, 70, 70, 60 %

KB Windmill

3 x 10

Bottoms Up KB Carry

3 x 60

Lockout Legacy Recovery 1

Ring Lat Stretch x 1:00 e/s Pancake Stretch x 2:00 Elevated Pigeon Stretch x 1:00 e/s Single Leg Straddle x 1:00 e/s Ring Chest Stretch x 1:00

Lockout Legacy Warm Up 2

3 Minute Bike KB SL RDL x 12 e/s Single Leg Heel Drop x 12 e/s Cossak Squat x 12 e/s Heel Elevated Goblet Squat x 15 Supine Chest Opener x 1:00 Banded Half Kneeling Book Opener x 20 e/s Post Lat Stretch x :45 e/s Goblet Sots Press x 12 Paramount Power Snatch Prep 1 2 Rounds 3 Low Hang Snatch Pulls 3 Position Power Snatch (H.H. Hang L.H.)

Power Snatch

4 x 3 @ 60 %

Power Clean

4 x 3 @ 60 %

Pull-Up

4 x 8

Deficit Push Ups

4 x 12

Ring Support Holds

4 x 0:20

Legacy Lockout Recovery 2

Pancake Stretch Side Bend x 1:00 e/s Twisted Cross Pec Stretch x 1:00 e/s Deep Lunge Stretch x 1:00 e/s Single Leg Quad Stretch x 1:00 e/s Prayer Stretch x 1:00

Lockout Legacy Warm Up 3

3 Minute Bike KB SL RDL x 12 e/s Single Leg Heel Drop x 12 e/s Cossak Squat x 12 e/s Heel Elevated Goblet Squat x 15 Supine Chest Opener x 1:00 Banded Half Kneeling Book Opener x 20 e/s Post Lat Stretch x :45 e/s Goblet Sots Press x 12 2 Sets: Paramount Snatch Prep 1.C 2 High Hang Snatches 2 Hang Snatches 2 Low Hang Snatches

Snatch

5 x 3 @ 65 %

Pause Back Squat

4 x 3

Push Press

4 x 5

Banded ER Turnover

3 x 10

Hanging Leg Raise

3 x 12

Lockout Legacy Recovery 3

Frog Stretch x 1:00 Couch Stretch x 1:00 e/s Pancake x 2:00 Elevated Pigeon Stretch x 1:00 e/s Thread the Needle x 1:00 e/s

3 Minute Bike Supine Chest Opener x 1:00 Banded Half Kneeling Book Opener x 20 e/s Post Lat Stretch x :45 e/s Goblet Sots Press x 12 KB SL RDL x 12 e/s Single Leg Heel Drop x 12 e/s Cossak Squat x 12 e/s Heel Elevated Goblet Squat x 15

Back Squat

5 x 5 @ 65 %

Front Squat

4 x 3

Seated DB-Press

4 x 12

3 Rounds KB Leg Extensions x 15 e/s (use a leg extension machine if you can) Hamstring Curls x 15 (use the Reverse Hyper or Machine if you have one) Weighted Plank x 1:00 Medicine Ball Russian Twist x 30 (single count) *Rest 2 minutes between rounds, time between exercises should be minimal

3 Rounds 3 Minute Bike (RPE 7) 20 Weighted Step Ups (use two Db's, make challenging) *Rest 1 Minute

Lockout Legacy Recovery 4

Banded SL Hamstring Twist x 1:00 e/s Couch Stretch x 1:00 e/s Pancake Stretch x 1:00 Dug's Dragon Stretch x 1:00 e/s Prayer Stretch x 1:00

Lockout Legacy Warm Up 2

3 Minute Bike KB SL RDL x 12 e/s Single Leg Heel Drop x 12 e/s Cossak Squat x 12 e/s Heel Elevated Goblet Squat x 15 Supine Chest Opener x 1:00 Banded Half Kneeling Book Opener x 20 e/s Post Lat Stretch x :45 e/s Goblet Sots Press x 12 Paramount Power Snatch Prep 1 2 Rounds 3 Low Hang Snatch Pulls 3 Position Power Snatch (H.H. Hang L.H.)

Snatch DL + Snatch Pull + Snatch

5 x 1 @ 70, 70, 75, 75, 75 %

Clean + FS + Jerk

5 x 1 @ 70, 70, 75, 75, 75 %

Clean Deadlifts

3 x 5 @ 95 %

3 Rounds 15 DB Bench Press 12 Dips 12 Pull Ups *If scaling dips and/or pull ups use the toe assisted method instead of bands.

Dug's Dragon Stretch x 1:00 e/s Elevated Pigeon x 1:00 e/s Single Leg Straddle x 1:00 e/s Ring Chest Stretch x 1:00 e/s Prayer Stretch x 1:00