Mobilization 1.0

Mobilization 1.0 - Rollout quads: 1-3 Minutes - Rollout Glute and Piriformis: 1-3 Minutes - Tactical Frog: 30 seconds to 1 Minute - Squat Press Out: 10 reps with 2 second hold in the hole - Nordic Hamstring Curl: 1 set of 8 reps

Glute Warm up 1.0

Perform the following warm up with a glute band (10m of ea excercise) - Place band just above the knees - Power position forward walk leading with left foot - Power position backwards walk leading with left foot - Power position forward walk leading with right foot - Power position backwards walk leading with right foot - Power position lateral shuffle left - Power position lateral shuffle right - 10 air squats with 2 second pause at the bottom of each rep

Dynamic Warm Up: Snatch

Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps

Snatch from Blocks

10 x 1

Snatch Grip Deficit Deadlift

4 x 5

Back Squat

4 x 6

Seated Box Jump

4 x 5

Superset 3x the following: - GHD Sit Ups x 15 - Weighted GHD Back Raises x 15 - Hollow Hold x 30s

Active Stretching 1.0

Low Lunge Stretch - 30 seconds to 1 minute on each side Feet Together Forward Fold - 30 seconds to 1 Minute on each side Half Cross - 30 seconds to 1 Minute on each side

Mobilization 2.0

Mobilization 2.0 - T Spine Mobility Drill: 30 seconds to 1 Minute - Foam Rolling T-Spine: 1-3 Minutes - T Spine Lift Off: 30 seconds to 1 Minute

Dynamic Warm Up: Clean

30 second Couch Stretch (Left/Right) 30 second Samson Strech 30 second Bar to Quads Squat PVC Stretch Forward Lunge x 10 yrds Lateral Lunge x 10 yrds (Left/Right) High Knee Run x 10 yrds Lateral high Knee Run x 10 yrds (Left/Right) Squat Jumps x 5 reps Torokhtiy Pulls x 5 reps

Clean

10 x 1

Clean Pulls

4 x 4

Strict Press

1, 5, 4, 3, _

Pause Front Squat

4 x 3

Double DB Bent Over Rows 3x10 (AHAP) DB Bench Press 3x10 (AHAP) EZ Bar Curls 3x10 (AHAP) EZ Bar Standing French press 3x10 (AHAP)

Active Stretching 2.0

Butterfly Stretch - 30 second Stretch QL Stretch - Hold for 1 minute on each side Couch Stretch - Hold for 1 Minute on each side Calf and Ankle Stretch - Hold for 30 seconds to 1 minute on each side

Mobilization 3.0

Mobilization 3.0 - Banded Shoulder Stretch: 30 seconds to 1 minute each side - Shoulder End Range Lift Off: Complete 5 lift offs on each side - Land Mine Presses: 2 sets of 8 reps (no weight on first set, light weight on second) - Eccentric DB Pull over: 2 sets of 8 Reps (slowly lower and hold each rep for 5 seconds at end range)

Dynamic Warm Up: Snatch

Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps

Power Snatch + Overhead Squat 2

4 x 1

Power Clean

4 x 2

Jerk Drill 1.0

3 x 3

Jerk from the Blocks

3 x 3

3 Second Eccentric Tempo Back Squat

4 x 5

Active Stretching 3.0

Bar assisted Shoulder Stretch - Hold for 30 seconds Twisted Spinal Stretch - Hold for 30 seconds on each side Wall assisted Shoulder Stretch - Hold for 30 seconds Wall assisted spinal twist - Hold for 30 seconds on each side

Mobilization 3.0

Mobilization 3.0 - Banded Shoulder Stretch: 30 seconds to 1 minute each side - Shoulder End Range Lift Off: Complete 5 lift offs on each side - Land Mine Presses: 2 sets of 8 reps (no weight on first set, light weight on second) - Eccentric DB Pull over: 2 sets of 8 Reps (slowly lower and hold each rep for 5 seconds at end range)

Glute Warm up 1.0

Perform the following warm up with a glute band (10m of ea excercise) - Place band just above the knees - Power position forward walk leading with left foot - Power position backwards walk leading with left foot - Power position forward walk leading with right foot - Power position backwards walk leading with right foot - Power position lateral shuffle left - Power position lateral shuffle right - 10 air squats with 2 second pause at the bottom of each rep

Dynamic Warm Up: Snatch

Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps

Snatch

8 x 1

Clean & Jerk

1, 2, 2

Front Squat

5 x 3

Seated Box Jump

5 x 3

3x through the following: - Wide Grip Pull Ups x 10 - Barbell Only Strict Press x 20 - Barbell Only OH Hold x 30s

Active Stretching 6.0

- Standing Single Leg Hamstring Stretch Left & Right (30-60 seconds ea side) - Standing Single Leg Spinal Twist Left & Right (30-60 seconds each side) - From Fingers to Forearms Left & Right (30-60 seconds each side)

Mobilization 2.0

Mobilization 2.0 - T Spine Mobility Drill: 30 seconds to 1 Minute - Foam Rolling T-Spine: 1-3 Minutes - T Spine Lift Off: 30 seconds to 1 Minute

Dynamic Warm Up: Snatch

Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps

Muscle Snatch + Heaving Snatch Balance

5 x 1

Power Clean + Hang Clean

5 x 1

Push Press + Push Jerk + Split Jerk

4 x 1

Back Squat

3 x 5

3x the following: - Weighted isometric Back extension x 30s - Plank x 30s - kneeling Palloff Presses x 10 ea side

Active Stretching 7.0

- Seated #4 Stretch on each side 30 seconds to 1 Minute each - Prone Pec and Shoulder Stretch each side 30 seconds to 1 minute each - Thumb and Grip Stretch, 30 seconds to 1 minute