Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Movement Prep

Glute Bridge x10 Glute March x10 Lateral Lunge x10 High Knee Pull 20yds Quad Pull 20yds Hip Circles from quadrupled position x5 each side Fire Hydrant x10 Scap Push Up x10

Snatch w/ Pause at shin

2 x 3 @ 50 %

Snatch

9 x 1 @ 70, 70, 70, 72, 72, 72, 75, 75, 75 %

Halting Snatch Deadlift

4 x 1 @ 85, 85, 90, 90 %

Back Squat

5, 3, 2, 5, 3, 2 @ 70, 72, 75, 72, 74, 76 %

Band Pull-Apart

3 x 15

Lateral V Ups

3 x 10

Hollow Rock

3 x 0:30

Single Leg RDL

3 x 10

Row 2K at medium to light pace Rest 90s Row 3x500m at a medium to hard pace Rest 45s between each 500m

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Movement Prep 3

Neck rotation x10 Shoulder rotations x10 Arm circles x10 Trunk Twist x10 Hip Circles x10 Knee Circles x10 Ankle Circles x10 Good Morning x10 Rev Lunge x10 Lateral March x5

Power Snatch

6 x 2 @ 60, 60, 60, 62, 62, 62 %

Snatch Balance

5 x 1 @ 72, 72, 72, 75, 75 %

Clean Pull + Hang Power Clean + Power Clean

4 x 1 @ 60, 60, 63, 63 %

Clean Pull + Power Clean

3 x 1 @ 65 %

Paused Front Squat

5, 5, 2, 2, 2, 2, 2 @ 74, 74, 77, 77, 77, 77, 77 %

Bird Dog

3 x 10

Side Plank Rotation

3 x 10

Plank

3 x 0:30

Gorilla Row

3 x 10

Assault Bike

5 x 0:30

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Movement Prep 3

Neck rotation x10 Shoulder rotations x10 Arm circles x10 Trunk Twist x10 Hip Circles x10 Knee Circles x10 Ankle Circles x10 Good Morning x10 Rev Lunge x10 Lateral March x5

90/90

2 x 10

Adductor Rock Back

2 x 10

Scapula Angels

2 x 5

Tibialis Raise

2 x 15

FHL Calf Raise

2 x 15

Get on a machine and complete at least 10 minutes, ideally 20-30 of non-impact conditioning. Bike, swim, row, elliptical, etc Keep the HR low, as this is still a big recovery day.

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Movement Prep 3

Neck rotation x10 Shoulder rotations x10 Arm circles x10 Trunk Twist x10 Hip Circles x10 Knee Circles x10 Ankle Circles x10 Good Morning x10 Rev Lunge x10 Lateral March x5

Push Jerk

4 x 2 @ 55 %

Push Jerk

3, 3, 3, 2, 2, 2, 2, 2, 2 @ 70, 70, 70, 72, 72, 72, 75, 75, 75 %

Wall Sit

3 x 0:30

Bicycle Sit-Ups

3 x 10

Rear Foot Elevated Split Squat

3 x 10

Tricep Pushdown

3 x 15

Half kneeling face pull

3 x 15

2 minutes to complete 1 full round 2-6 pull ups 9/12 KCal on Ski Erg or Bike DB Thrusters until 2 minutes is up Rest 1 minute then hit your set round 3-5 rounds total

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Movement Prep

Glute Bridge x10 Glute March x10 Lateral Lunge x10 High Knee Pull 20yds Quad Pull 20yds Hip Circles from quadrupled position x5 each side Fire Hydrant x10 Scap Push Up x10

Slow Snatch

2 x 3

Snatch

5 x 2 @ 70 %

Hang Clean

3 x 1 @ 65 %

Clean Pull + Hang Clean + Front Squat+ Clean + Jerk

4 x 1 @ 67, 67, 70, 70 %

Z-Press

3 x 10

Glute Bridge

3 x 15

Suitcase sit up

3 x 15

2 minutes of work, 1 minute of rest 18/15 KCal Row Finish the time left with Alternating Reverse Lunges 3-5 rounds

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.