SMASHING, 1:00/each
- Lat Roller Smash
- Forearm Barbell Smash
- Tricep Smash
- Glute Roller Smash
- Quad Roller Smash

STRETCHING, 30sec/each
2-3 rounds:
- Calf Stretch
- Banded Lat Stretch
- Cat/Cow + Thoracic Rotation
- Couch Stretch
- Thoracic Opener on a bench w/ stick
- Banded Tricep Stretch
- 90° Arm External Rotation Stretch w/ Stick

MOVEMENT PREP / ACTIVATION:
2-3 rounds:
5/5 Box Jumps 60/50cm
:15 Active Hang
10 Hanging Scap Retractions
10 Squats, holding a plate on your back
2-3 Strict Pull Ups + 5-10 Kip Swings
5-10 Hip Openers (adductor Stretch) w/ KB
5/5 Cossack Squats

-into-

2 Rounds, w/ empty barbell:
2-4 C2B
5 Back Squats (elbows high in front)
4 Strict Presses
3 Thrusters

-into-

PRIMER:
2 round:
3-5 Thrusters @43/29kg
3-5 C2B

• Rest 1min

2 rounds:
2-4 Thrusters @61/43kg
2-4 BMU

• Rest 5min...3,2,1, GO!

60min Monostructural Work / Mobility
Alternate between:
1.
5min Row
- Banded Hamstring Stretch
- Pigeon Stretch (banded)

2.
5min Ski
- Banded Lat Stretch
- Banded Tricep Stretch

3.
5min AB
- Couch Stretch
- Lizard Stretch

Stretch 30sec/each, so that it's about 10min / station.

EMOM 16:
1: 12/10cal Row
2: 10 Deadlifts 80/56kg
3: 10 Burpees
4: 10 KB Shoulder Presses 2x16/12kg

3x10 Seal Rows
- Rest 1min btw sets

6 sets:
1 Power Snatch + 2 Hang Power Snatches
- Start @70% 1RM Power Snatch
- Rest 2min btw sets

For time:
100 Push-ups
TC: 12min

3 superset:
10 Gorilla Rows 1=1
:40 HS Hold
- Rest as needed

Every 1:30 x 12:
1 Snatch
Sets 1-3: @60-65% 1RM Snatch
Sets 4-7: @70-80% 1RM Snatch
Sets 8-12: @80-90% 1RM Snatch

5 supersets:
10 Unbroken Strict Pull-ups (banded)
15 Barbell Bicep Curls (choose weight)
- Rest 2min btw sets

3 Rounds:
10 Alt. V-ups (1=1)
10 Lying Heel Taps (2=1)
10 Leg Raises (heels stay off the ground, hollow body)
10 Bicycle Crunches (1=1)
- Rest 1:00-1:30 btw sets