Clean & Jerk Warm-up

3:00 Easy Machine (Rower preferred) -then- 2 Sets: 10 Air Squats 20 Pull Aparts (underhand 2nd set) 10 Push-ups 20 Pass Throughs (underhand 2nd set) -then- 2 Sets: 10 KB Straight Leg Deadlifts 10 Goblet Squats 10 KB Swings 10 Cossack Squats (5 each side, 1st set no weight, 2nd set use a KB) -then- 1:30 Pigeon Stretch (each side) 1:00 90/90 Stretch 1:00 Puppy Dog Pose

Clean Warm-up

Clean Warm-up: ***All done with an empty bar*** 7 Good Mornings 7 Elbow Rotations (each side) 7 Front Squats 5 Hang Clean Shrugs 5 Hang Clean High Pull 5 Hang Muscle Clean 5 Hang Power Clean 5 Hang Squat Clean 5 Strict Press 5 Push Press 5 Push Jerk 5 Split Jerk

Clean & Jerk

1 x 1

Front Squat

5 x 3

Clean Pull

3 x 3

Clean Grip Deadlift

3 x 3

Core Circuit 1

Core Circuit (optional) 5 Sets: 10 Shoot Throughs :30 Plank 1:00 Rest

Upper/Lower Body Recovery 2

Cool Down: Foam Roll: 1:00 Glutes (each side) 1:00 Quads (each side) Lacrosse Ball: 1:00 Pec Smash 1:00 Scap Smash Stretch: 1:30 Pigeon Stretch (each side) 1:00 Puppy Dog

Easy Run Warm-up

Warm-up: 2:00 Easy Machine 10 Air Squats 5 Inch Worms 5/5 Worlds Greatest stretch 1:30 Machine (slightly harder effort) 5/5 Cossack Squats 5 Inch Worms 1:00 Workout Pace Effort

Assault Bike

1 x 100

Rowing

Iso Hold DB Curl

Russian KB Swing

3 x 20

Core Circuit 2

3 Sets 10 KB Pull Throughs (each arm) :15-:30 L-Sit Rest 1:00 b/t sets Doing 10 of the KB pull throughs on each arm and then holding the L-sit for :15-:30. Working on core strength and stability.

Lower Body Recovery 3

Cool Down: Foam Roll: 1:00 Glutes (each side) 1:00 Quads (each side) Lacrosse Ball: 1:00 Hamstring Smash on Box (each side) 1:00 Glute Smash Stretch: 1:30 Lying Cross Leg Stretch (each side) 2:00 Wall Straddle

Back Squat Warm-up

3:00 Bike or Row 2 Sets 10 Goblet Squats 10 Cossack Squats (5/5) 5 Squat Jumps 5/5 Worlds Greatest Stretch -then- 10 Kettlebell Hip Opener (each side) Skip to :40 in the video -then- 10 Barbell Back Squats (empty bar) 7 Barbell Back Squats (add some weight) 5 Barbell Back Squats (add some weight)

Back Squat

1 x 1

Pressing Warm-Up

Warm-up: 3:00 Easy Machine 15 Pull Aparts 15 Pass Throughs 15 Pull Aparts (underhand) 15 Pass Throughs (underhand) 15/15 Banded Press (each arm) 10-15 Push-ups (break as needed) 5 Inch Worms 5 Dive Bombers

Bench Press

1 x 5

Close Grip + KB Lunge

3 Sets For Quality: 10-12 Close Grip Bench Press @ Light-moderate weight 50ft Double KB Front Rack Lunge (choose your weight) Rest 2:00 b/t sets For this portion, this is going to be a "For Quality" type of circuit. Don't stress about going faster, focus on quality of movement. The close grip bench press should be with your grip inside the distance of your shoulders. This will be more of a tricep pump than a chest pump, so start a little lighter than needed if you're unsure of this movement. For the Double KB Front Rack Lunges, go as heavy as you can for the 50ft. Don't let the KB's rest on your shoulders, but rather support them in front of your body like a true front rack position. Log the weight used for the close grip bench press. Put the weight used for the KB's in the notes.

Core Circuit 3

2 Sets: 2:00 Dual KB Mixed Grip Carry 10 Plank Bird Dogs (each side) Rest 2:00 b/t sets

Post Squat/Bench Recovery

Cool Down: Foam Roll: 1:00 Glutes (each side) 1:00 Quads (each side) 1:00 Calves (each side) Lacrosse Ball: 1:00 Hamstring Smash on Box (each side) 1:00 Hip Flexor Smash (each side) 1:00 Pec Smash 1:00 Scap Smash Stretch: 1:30 Pigeon Stretch (each side) 1:30 Couch Stretch (each side)

Easy Run Warm-up

Warm-up: 2:00 Easy Machine 10 Air Squats 5 Inch Worms 5/5 Worlds Greatest stretch 1:30 Machine (slightly harder effort) 5/5 Cossack Squats 5 Inch Worms 1:00 Workout Pace Effort

1-mile Run

Strict Bodyweight Pull-Up

Upper/Lower Body Recovery

Foam Roll: 1:00 Lats (each side) 1:00 Calves (each leg) Lacrosse Ball: 1:00 Scap Smash 1:00 Hamstring on Box Smash Stretch: 1:30 Pigeon Stretch (each side) 1:00 Puppy Dog

Pre-Snatch Warm-up

Warm-up: 3:00 Easy Machine 15 Pull Aparts 10 Air Squats 15 Pass Throughs 10 Cossack Squats (5 each side) 15 Pull Aparts (underhand) 10 World's Greatest Stretch (5 each side) 15 Pass Throughs (underhand) 10 Drop Squats -then- Banded Shoulder Sequence each arm (:30 each position) 1:00 Thoracic Extension W/ Barbell

Snatch Warm-up

***All with an empty bar or PVC pipe*** 7 Snatch Grip Push Press 7 Overhead Squats 7 Snatch Balance 5 Hang Snatch Shrugs 5 Hang Snatch High Pulls 5 Hang Muscle Snatch 5 Hang Power Snatch 5 Hang Squat Snatch

Snatch

1 x 1

Snatch Push Press

5 x 3

Overhead Squat

5 x 3

Core Circuit 5

3 Sets: 2:00 Single Arm Suitcase Carry 15 Toes to Bar Rest 2:00 Some stabilization for core strength and then working on some skill as well! You don't need to keep the toes to bar unbroken, but think about short quick sets if able.

Lower Body Recovery 4

Cool Down: Foam Roll: 1:00 Lats (each side) 1:00 Quads (each side) Lacrosse Ball: 1:00 Pec Smash 1:00 Hamstring Smash on box (each side) Stretch: 1:30 Pigeon Stretch (each side) 1:00 Hurdler's Stretch

Warm-up 1

Warm-up: 2:00 Easy Bike 2 Sets: 15 Air Squats 5 Broad Jumps 10 Cossack Squats (5/5) 15 Banded Pull Aparts 15 Banded Pass Throughs

Conditioning Options

Core Circuit 10

3 Sets: 1:00 Suitcase Carry (as heavy as possible) 30 Abmat Sit-ups For the suitcase carry, switch arms at the 30 second mark. Make these as heavy as you can, while walking as slow and controlled as you can. For the abmat sit-ups, pick a consistent speed and move continuously until you finish 30 reps. If 30 is too many, reduce the reps to 25, 20, or 15. Log your weight for your suitcase carry.

Post Conditioning Recovery 1

Foam Roll: 1:00 Calves (each side) 1:00 Hip Abductors (each side) Lacrosse Ball: 1:00 Forearm Smash (each side) 1:00 Tricep Smash (each side) Stretch: 1:00 Thread the Needle (each side) 1:00 Tricep Stretch 2:00 Standing Straddle