Silverback Warm Up 1

3 Min Row 2 Sets: Mini Band External Rotation x 12 3 Position Banded Shoulder Mob x :20 e/p Band Pull Aparts x 8 reps e/p 2 Sets: Single Leg RDL x 10 e/s (light or no weight) Bottom Half Plate Squats x 12 Cossak Squat Alternating x 8 e/s (light or no weight)

Snatch-Balance

3 x 5

Low Hang Snatch

5 x 2 @ 77.5 %

Heel Elevated Goblet Squat

4 x 15

Nordic Curl

4 x 10

KB Overhead Walking Lunge

3 x 20

Dragonfly

3 x 6

DB Bench Press

3 x 10

Russian KB Swing

1 x 75

Silverback Recovery 1

Thread the Needle x 1:00 e/s Pancake Stretch x 1:00 Single Leg Straddle x 1:00 e/s Dug's Dragon Stretch x 1:00 e/s Frog Stretch x 1:00

3 Min Bike 2 Sets: Heel Elevated Single Leg Taps x 12 e/s Half kneeling adductor glides x 12 e/s KB RDL x 12 Heel Elevated Goblet Squats x 12 Kang Squat x 10

Pause Front Squat

5 x 2 @ 70, 75, 77.5, 77.5, 77.5 %

Hang Clean

6 x 2 @ 65, 70, 75, 77.5, 77.5, 77.5 %

Tempo Clean Deadlift

4 x 3 @ 100 %

Seated Leg Lift (3 Pos)

3 x 10

Banded Glute Bridge

3 x 20

Broad Jump

3 x 4

Couch Stretch x 1:00 e/s Single Leg Straddle x 1:00 e/s Single Leg Quad Stretch x 1:00 e/s Twisted Cross Pec Stretch x 1:00 e/s Elevated Pigeon x 1:00 e/s

3 Min Row 2 Sets: Mini Band External Rotation x 12 3 Position Banded Shoulder Mob x :20 e/p Band Pull Aparts 3 Pos x 8 reps e/p 2 Sets: Single Leg RDL x 10 e/s (light or no weight) Bottom Half Plate Squats x 12 Cossak Squat Alternating x 8 e/s (light or no weight)

Overhead Squat

4 x 1

DB Walking Lunge

1 x 60

Pull-Up

4 x 8

Tricep Pushdown

4 x 12

DB Lateral Raise to Front Raise

4 x 10

Supinated Ring Row

3 x 12

Dip

3 x 12

Shoulder Press

3 x 12

Echo Bike

1 x 2:00

Post Lat Stretch x 1:00 e/s Spiderman 1:00 e/s Banded SL Hamstring Twist 1:00 e/s Post Pec Stretch 1:00 e/s Standing Forearm Stretch 1:00 e/s

3 Min Bike 2 Sets: Mini Band External Rotation x 12 3 Position Banded Shoulder Mob x :20 e/p Band Pull Aparts x 8 reps e/p 2 Sets: Single Leg RDL x 10 e/s (light or no weight) Bottom Half Plate Squats x 12 Cossak Squat Alternating x 8 e/s (light or no weight) Paramount Snatch Prep 1.A 5 Snatch Grip RDL’s 5 Snatch Grip Upright Rows 3 Snatch Grip Behind The Neck Press 3 Snatch Balance 3 Overhead Squats

Snatch Pull + Snatch

5 x 1 @ 65, 70, 75, 75, 77.5 %

Clean

3, 3, 2, 2, 1, 1 @ 65, 70, 75, 80, 85, 85 %

Back Squat

3, 3, 3, 3, 5 @ 65, 70, 75, 80, 75 %

Weighted Plank

4 x 0:45

Landmine Anti-Rotation

4 x 30

Reverse Hyper Ext

4 x 15

Weighted Step Ups

4 x 12

Deep Lunge & Reach x 12 reps e/s Wall Straddle Stretch x 1:30 SL Quad Stretch x 1:00 e/s Ring Chest Stretch x 1:00 Spinal Twist x 1:00 e/s