Mobility - Ultimate Lat Stretch x 12 reps each side Rower Adductor Glides x 12 each side General Prep - Pogo Jumps (still ankle toes up) x 12 Bottom Half Plate Squat x 12 Banded Pull Aparts (3 pos) x 8 each pos Snatch Prep - 2 Rounds Snatch Grip High Pull x 5 High Hang Muscle Snatch x 5 BTN Press x 5

2 Power Snatches + 2 OHS

4 x 1

3 Position Snatch Deadlift

4 x 2

Front Squat

6 x 2 @ 70 %

GHD Hip Extension

2 x 10

Weighted Plank

2 x 0:45

Explosive Evolution Recovery 1

Couch Stretch x 1:00 e/s Spinal Twist x :30 e/s Elevated Pigeon x 1:00 e/s Single Leg Straddle x 1:00 e/s Prayer Stretch x 1:00

Seated Hamstring Curl Machine

15, 15, 15, 16 @ _ , _ , MAX, _ lb

Elevated Reverse Lunge

3 x 20

45-Degree Hip Extension

3 x 12

Side Plank Clamshell + Hip Thrusts

3 x 12

3 ROUNDS 10 V-Ups 10 Tuck Ups 10 Knee Tucks :10 Hollow Hold - rest 1:00 -

Mobility - Half Kneeling Banded Book Opener x 15 each side Serratus Wall Slides x 15 General Prep - Depth Drop to Vertical x 12 (Quick reaction, minimal knee bend) KB Swing x 15 Banded Pull Aparts (3 pos) x 8 each pos Clean Prep - 2 Rounds BTN Elbow Punches x 5 High Pulls x 5 High Hang Muscle Clean x 5

2 Power Cleans + 3 Dip Drives

4 x 1

3-Position Clean Deadlift

4 x 2

Push Press

4 x 5

10 Minute EMOM (Every Minute) Min 1 - 3-6 Strict Pull Ups Min 2 - 4-8 Dips (Ring or Matador) Scale with toe assisted for pull ups and dips

Explosive Evolution Recovery 4

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

Wall Press Deadbugs

2 x 20

Ab Wheel

2 x 10

EMOM x 6 MIN Min 1: 15 Seated DB Press Min 2: 15 Seated DB Lateral Raise *score = weight of presses

EMOM x 6 MIN Min 1: 3-5 Strict Pull Up** Min 2: 10-15 Push Ups **modify or use assistance as needed **or upscale to weighted

EMOM x 6 MIN Min 1: 12 Seated DB Curls Min 2: 12 DB Skull Crushers *score = weight of curls

Cardio

1 x 14:00

Mobility - Ultimate Lat Stretch x 12 reps each side Rower Adductor Glides x 12 each side General Prep - Pogo Jumps (still ankle toes up) x 12 Bottom Half Plate Squat x 12 Banded Pull Aparts (3 pos) x 8 each pos Snatch Prep - 2 Rounds Snatch Grip High Pull x 5 High Hang Muscle Snatch x 5 BTN Press x 5

2 Snatch Pulls + P. Snatch + OHS

4 x 1

High Hang Clean + 3 Jerk

4 x 1

Back Squat

6 x 2 @ 70 %

The Zenith Recovery 5

Single Leg Quad x 1:00 e/s Dug's Dragon Stretch 1:00 e/s Frog Stretch x 1:00 Prayer Stretch x 1:00 Pancake Stretch x 1:00 Forward Seated Fold x 1:00