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

Snatch

5 x 2 @ 70, 72, 74, 72, 74 %

3 Position Snatch Deadlift

4 x 2

Front Squat

6 x 2 @ 70 %

GHD Hip Extension

3 x 10

Weighted Plank

3 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

2 Rounds 12/12 Staggered Pogo 12/12 SL Lateral Hops 6/6 Split Jump to Stick 2 Rounds 12 SL Lateral Hop to Plate Hop 4 Drop Jumps :03/:03 Rear Foot Elevated Rapid Fire

3 Rounds Depth Jump to Vertical Jump x 3 (high box) Rest :30-:60 between each set Kneeling Jump to Vertical x 3 Rest :30-:60 between each set Explosive Bulgarian Squat Jumps x 3/side Rest :30-:60 between each set

3 Sets Medball Throws x 3 reps each -Rotational (to wall) -Kneeling Medball throw (to wall) -Rotational Slam (Use DBall) Rest 1:00

Pull Ups

3 x 6

Ring Dips

3 x 8

Dead Hang

3 x 1 @ 1:00, 0:30, 0:30

Plate Pinch Grip Hold

3 x 0:20 @ 33.07 kg

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 Jerk Prep - 2 Rounds Jerk Drops x 5 (fast feet) Press From Split x 5 Jerk Balance x 5

Jerk Dip ISO

3 x 0:05 @ 90 %

Push Press

4 x 3

Rack Jerk

4 x 3

Front Squat

6 x 3 @ 80 %

Front Rack Hold

3 x 100 @ 0:05

Explosive Evolution Recovery 2

Single Leg Straddle x 1:00 e/s Frog Stretch x 1:00 Child's Pose x 1:00 Laying Thoracic Rotation x :30 e/s Single Leg Quad Stretch x 1:00 e/s

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

Clean & Jerk

4 x 2 @ 70, 74, 72, 76 %

3-Position Clean Deadlift

4 x 2

Jerk Support from Split

3 x 0:10 @ 90 %

Barbell RDL

3 x 8

Weighted Dead Bug

3 x 10

Explosive Evolution Recovery 4

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

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

Power Snatch

4 x 2 @ 65 %

Power Clean

4 x 2 @ 143.3 kg

Back Squat

6 x 2 @ 70 %

Jerk Recoverys

3 x 3 @ 90 %

Seated Leg Extension (machine)

3 x 8-12

Chinese Back Extension

3 x 10

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