Reverse Crunch 4 x 12-15. Rest 60s.
+
- 3-Way Banded Shoulder/Lat Stretch
- 5 Parasympathetic Breaths in each position (6s inhale + 1s hold + 6s exhale + 1s hold)

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

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2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

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Barbell Cycling

5x1
1= 5 Deadlift + 3 Hang Power Clean + 1 push Jerk
Increase weight each set
with running clock hit working set on: 000,300,600,900,1200
*Start @50% of 1rm push Jerk

3 rounds for quality:
1min Pull-up Bar Dead Hang
15 Barbell Bent Over Rows, pick load
20 Banded Lat Pull Downs
10 Feet Elevated Ring Rows
- Rest 2mins btw rounds.

Every 2:00 x 6 Rounds
Complete 1 Round of DT:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overheads

• Work to a heavy DT complex for the day. Must be unbroken!

Power Snatch + Squat Snatch

5 x (1+1) x 65 - 70%

1 x High hang power snatch + 2 high hang squat snatch

light weight

Strict Handstand Push Ups

5-9 : 4-3-3-2-2
10-14 : 9-8-7-6-6
15-19 : 12-10-8-6-6
20-24 : 18-15-12-8-6

1:00 Banded Pass Trough
1:00 + 1:00 Banded lats Stretch
1:00 Down Dog
1:00 Russian baby maker

3 Rounds, 10-15 reps each:
- Alt. V-ups (2=1)
- Crunches (Reach Up)
- Alt. Leg Lifts (2=1)
- Russian Twists (2=1)
- Leg Crunches (Sky Ups)

No rest btw movements. 1min rest btw rounds.

Bench Press

in 20 min find 3 RM
mark 3 of your heaviest lifts