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

5 min Bike or Row Prep: :30 Post Lat Stretch :45 Ring Chest Stretch 12/12 Half Kneeling Book Opener 12/12 PVC Single Arm Cat Cow 15 Push Ups 15 Ring or with a barbell

DB Bench Press

4 x 12

DB Bench Pull-over

3 x 12

One-Arm Curl + Press

3 x 10

Tempo Hammer Curl

3 x 12

Dip

3 x 12

Decline Sit Up

3 x 18

Side Plank

3 x 0:30

Legacy Lockout Recovery BB

Pancake Stretch x 1:00 Deep Lunge x 1:00 e/s Frog Stretch x 1:00 Ring Chest Stretch x 1:00 Child Pose 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

5 Minute Bike or Row Then Tempo Front Heel Elevated Bulgarian Split Squat x 15 e/s (:03 descent) Spanish Squats x 20 + :20 hold on last rep Hip Airplane x 10 e/s Single Leg G.A.O w/KB x 15 e/s (glutes, adductors, obliques) PVC Single Arm Cat/Cow x 10 e/s Post Lat Stretch x :30 e/s Laying Thoracic Rotation x 10 e/s

DB RDLs

4 x 12

KB Leg Extensions

3 x 8

Hamstring Curl (On Reverse Hyper)

3 x 8

Sumo Squats

3 x 12

Weighted Seated Calf Raise

3 x 12

Hanging Leg Raise

3 x 12

Reverse Plank

3 x 0:30

Pancake Stretch x 1:00 Deep Lunge x 1:00 e/s Frog Stretch x 1:00 Ring Chest Stretch x 1:00 Child Pose 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)