3 rounds as warm-up: 5/side bottoms up KB press + 15m bottoms up KB overhead carry after 5th rep each set 5/side reverse lunge to knee lift Every :90 for 15:00 (10 sets): 1 snatch pull 1 power snatch 1 hang power snatch *keep these light/moderate & crisp **if overhead position is a major limiter

3 sets as warm-up: 6 v-ups 6/side 1-arm DB hang clean & jerk 18 alternating hip hinges Every 2:30 for 4 sets: 6 bent-over barbell rows, 20X0 – slight bend in knees, big hinge at the hips, no pause @ the top this week but ensure back touches abdomen *accumulate 5 overhead squats w/a band/pvc/empty

3 rounds as warm-up: 5m inchworm, slow & controlled 5 pull-ups 10 air squats 10 Russian kettlebell swings + 8:00 to build to a heavy power clean for the day 4:00 rest 4:00 AMRAP power cleans @ 90% of today’s heavy single 4:00 rest Every :60 for 8:00: 4 deadlifts @ 90% of today’s heavy

Dynamic mobility work – coach-led AMRAP in 20:00 w/a partner – split all work as desired w/only 1 working at a time: 50 wall balls 200m run 10 wall walks 200m run 50 toes-to-bar 200m run 10 wall walks 200m run + optional 3 sets not for time: 20 alternating 1-arm DB curl & press

Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (12 band pull-aparts + 6/side light 1-arm Russian kettllebell swings + 1-3 wall walks w/:03 pause @ top) Every :90 for 15:00 (5 sets of each): 1st: 3 back squats, 30X1 2nd: 3-5/side 1-arm bent-over DB row, 21X1 + 30-20-10 for