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Women

Warm up B

BB Complex
4 Rounds
4 Hang Power Clean + 4 Front Squat +4 Push Jerk + 4 Back Squat
Rest 90 secs (light to moderate)

A. Sumo Deadlift
B1. CG Bench
B2. WTD Horizontal Ring Rows
15 min of 2-4 Reps@85-95% w/ 2-3 min rest

C.
16 min EMOM
Even: 8 KB Squat Jumps
Odd: 8 CTB Pull ups

Men

Warm up B

BB Complex
5 Rounds
4 Hang Power Clean + 4 Front Squat +4 Push Jerk + 4 Back Squat
Rest 90 secs (light to moderate)

A. Sumo Deadlift
B1. CG Bench
B2. WTD Horizontal Ring Rows
15 min of 2-4 Reps@85-95% w/ 2-3 min rest

C.
8 min EMOM
8 KB Jump Squats

Women

Warm up A.

A.
14  min EMOM
2 TNG Power Snatch@70%

B.
10 min EMOM
2 Push Press@70%

C.  DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D.
2 Rounds
8:00 Row or Airdyne @ Tempo Pace (TP) w/ 3 min rest

or

4 Rounds
4:00 Row or Airdyne  @ Tempo Pace (TP) w/ 1 min rest

Men
Warm up A.

A.
14  min EMOM
2 TNG Power Snatch @ 70%

B.
10 min EMOM
2 BTN Snatch Grip Push Press@70%

C.
2 Rounds
8:00 Row or Airdyne @ Tempo Pace  (TP) w/ 3 min rest

or

4 Rounds
4:00 Row or Airdyne  @ Tempo Pace  (TP)  w/ 1 min rest

Women

ELDOA Stretches (40 secs)

A.
30 min AMRAP
800m Run@120-130HR
20 Plate Wipers
20m Bear Walk
5 Rope To Stands

B.
3 Rounds
5 Oxidative Front Squats  @ 40%,  4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements

Men

ELDOA Stretches (40 secs)

A.
30 min AMRAP
800m Run@120-130HR
20 Plate Wipers
20m Bear Walk
5 Rope To Stands

B.
3 Rounds
5 Oxidative Front Squats  @ 40% ,  4040
5 Oxidative Push ups or DB Bench @ 40%, 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements
*If Push-ups are easy move up to the DB Bench

Women
Warm up C

A.
E:30 O:30
1 Power Clean x 30sets @ 65%

B. KB Side Press 4×8-10 w/ 90s – 2 min rest
*Perform just like the video except stand up all with the KB overhead

C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D. WTD  Back Ext 4×6-8 (30X0) w/ 90s- 2 min rest

Cool Down: 15 min Easy Aerobic Bike, Row, Walk

Men

Warm up C

A.
E:30 O:30
1 Power Clean x 30sets @ 65%

B. DB Split Squat 4×8/ea leg@75% (30X0)  w/ 90s  rest

C. Seated DB Press 4×8-10 30X0 w/ 90s – 2 min rest

D. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

Cool down: 15 min Easy Aerobic Bike, Row, or Walk

Active Recovery

45 mins (Aerobic)

Women’s Program 

Men’s Program 

Women

Warm up B

A.
30 min Aerobic Row or Airdyne (HR 120-130)
*Every 10 min 10 Corner Wipers + 10 TTB

B.
3 Rounds
5 Oxidative Front Squats  @ 40%,  4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements

Rest 5:00

3 Rounds
5 Oxidative Front Squats  @ 40%,  4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements

Men

Warm up B

A.
30 min Aerobic Row or Airdyne (HR 120-130)
*Every 10 min 10 Corner Wipers + 10 TTB

B.
3 Rounds
5 Oxidative Front Squats   @ 40% ,  4040
5 Oxidative Push ups or DB Bench @ 40%, 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements
*If Push-ups are easy move up to the DB Bench

Rest 5:00

3 Rounds
5 Oxidative Front Squats  @ 40% ,  4040
5 Oxidative Push ups or DB Bench @ 40%, 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements
*If Push-ups are easy move up to the DB Bench