Terminal Velocity Warm Up

3 Minute Bike *Optional Mobility Prep Heel Elevated Bulgarian Split Squat (tempo) Single Leg Heel Drops Banded Half Kneeling Book Opener PVC Single Arm Cat/Cow Jump Warm Up (3 Parts) *This should only take 5 minutes General Activation :30 Jump Rope or Line Hops :30 High Knees (in place) :30 Butt Kicks (in place) Dynamic Mobility 10 Leg Swings (Front & Side) 10 Air Squats 10 Lunge to hip stretch (squeeze glute push hip forward in bottom) Plyometric Primer x 2 Rounds 10 Pogo Jumps 3 Tall to Triple Extension Jumps 5 Fast Feet to Power Position Jump Test x 2 Rounds 3 Hands on Hips Max Vertical Jump (rest 1 minute between sets) *Record results in part B. Snatch Prep x 2 Rounds 3 High Pulls (from standing tall) 3 High Hang Muscle Snatch 3 BTN Press 3 OHS 3 Hang Power Snatch

Vertical Jump (measured)

6 x 1

Tall Snatches

3 x 5

Snatch Lift Off + Snatch

4 x 3 @ 65 %

Snatch Deadlift + Tempo Eccentric

3 x 4 @ 85 %

Pause Back Squat

5, 5, 5, 5, MAX @ 65 %

Snatch Grip Bent Over Row

3 x 10

High Cable Face Pull

3 x 12

Standing Snatch Grip Press

3 x 6

Dug's Dragon Stretch x 1:00 Single Leg Straddle x 1:00 Ring Lat Stretch x 1:00 Pancake Stretch x 1:00 Twisted Cross Pec Stretch x 1:00

Terminal Velocity Warm Up 2

3 Minute Bike *Optional Mobility Prep Heel Elevated Bulgarian Split Squat (tempo) Single Leg Heel Drops Banded Half Kneeling Book Opener PVC Single Arm Cat/Cow Jump Warm Up (3 Parts) *This should only take 5 minutes General Activation :30 Jump Rope or Line Hops :30 High Knees (in place) :30 Butt Kicks (in place) Dynamic Mobility 10 Leg Swings (Front & Side) 10 Air Squats 10 Lunge to hip stretch (squeeze glute push hip forward in bottom) Plyometric Primer x 2 Rounds 10 Pogo Jumps 3 Tall to Triple Extension Jumps 5 Fast Feet to Power Position Jump Test x 2 Rounds 3 Hands on Hips Max Vertical Jump (rest 1 minute between sets) *Record results in part B. Clean & Jerk Prep x 2 Rounds 3 High Pulls (standing) 3 Muscle Clean (from high hang) 3 Press 3 Push Press 3 Hang Power C&J

Vertical Jump (measured)

6 x 1

Tall Clean

4 x 5

Clean + Dip clean + Jerk

6 x 1 @ 65 %

Front Squat

1, 1, 1, 6, 6, 6 @ 70, 80, 85, 65, 65, 65 %

Halting Clean DL (2 stop)

4 x 4 @ 85 %

Bulgarian Split Squats

3 x 10

Dip

3 x 10

Hanging Leg Raise

3 x 12

Dug's Dragon Stretch x 1:00 Single Leg Straddle x 1:00 Ring Lat Stretch x 1:00 Pancake Stretch x 1:00 Twisted Cross Pec Stretch x 1:00

Terminal Velocity Warm Up

3 Minute Bike *Optional Mobility Prep Heel Elevated Bulgarian Split Squat (tempo) Single Leg Heel Drops Banded Half Kneeling Book Opener PVC Single Arm Cat/Cow Jump Warm Up (3 Parts) *This should only take 5 minutes General Activation :30 Jump Rope or Line Hops :30 High Knees (in place) :30 Butt Kicks (in place) Dynamic Mobility 10 Leg Swings (Front & Side) 10 Air Squats 10 Lunge to hip stretch (squeeze glute push hip forward in bottom) Plyometric Primer x 2 Rounds 10 Pogo Jumps 3 Tall to Triple Extension Jumps 5 Fast Feet to Power Position Jump Test x 2 Rounds 3 Hands on Hips Max Vertical Jump (rest 1 minute between sets) *Record results in part B. Snatch Prep x 2 Rounds 3 High Pulls (from standing tall) 3 High Hang Muscle Snatch 3 BTN Press 3 OHS 3 Hang Power Snatch

Vertical Jump (measured)

6 x 1

Snatch Pull + 2 Low Hang Snatches

5 x 1 @ 65 %

2 Rounds 3 High Pulls (standing) 3 Muscle Clean (from high hang) 3 Press 3 Push Press 3 Hang Power C&J

2 Hang Cleans + FS + Jerk

5 x 1 @ 65 %

Back Squat

2, 1, 1, 8, 8, 8 @ 70, 80, 85, 65, 65, 65 %

3 Rounds 10 Pull Ups 10 Dips (can be weighted)