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Warm-up Dynamic mobility warm-up 3 Rounds: 10 1 arm swings/arm, 10 toes to bar, 10 strict push-ups or hspu with 30s hold @top, 10 alternating pistols Kettlebell snatch technique – 10 min WOD 21-15-9: KB Snatch, Burpees

Warm-up Hip mobility circuit Slam-ball+Jump 20s on 40s off x3 sets Strength A.Power snatch, hang snatch, drop snatch – build to a max in 15 min B.EMOMx5 3 TnG power snatch @80% of A, rest 3 min EMOMx5 5 TnG power snatch @70% of A C1.Snatch grip deadlift 5×3, rest

Warm-up 10 min run/row, Hip mobility circuit WOD In unbroken sets of 10, complete the following for time: 50 Wall-balls, 40 Pull-ups, 30 Box-jumps, 20 Toes to bar, 30 Push-ups, 40 KB Swings, 50 Double unders **A set is broken when the athlete; rests with the medball on the floor,

Warm-up KB warm-up: 10 circles each way, 10 goblet squats, 10 swings, 10 clean and press x2 rounds Squat snatch practice – 10 min WOD 200m run, 5 squat snatch, 6 bar-over burpees, rest 3 min, x5 sets

Warm-up A. 10 Min run/row B1. Goblet squat 3×8 B2. Double KB swing 3×8 B3. Double unders 3×20 C. Lat stretch, 1 min /side WOD 30s on 30s off KB swings, Double unders, Burpees, Lunges, Row x2 rounds x2 sets, rest 5 min between sets

Warm-up Hip mobility circuit Slam-ball+Jump 20s on 40s off x3 sets Strength A.Power clean+Hang clean+Jerk in 15 min, build to a max B.EMOMx10 2 power clean+1 push-press @70-80% of A C1.Bench press 5×3, rest 10s C2.Weighted pull-ups 5×5, rest 2 min

Warm-up Hip mobility circuit Slam-ball+Jump 20s on 40s off x3 sets Strength A.Snatch 5RM B.Front squat 5×5 C.Good mornings 3×5 D.Hip thrusts vs. band x100 E.Hanging leg raises x50

Warm-up Hip mobility 3 Rounds: 10 Golbet squats or weighted pistol, 10 Toes to bar, 10 Handstand push-ups (push-ups to scale) +30s hold at top of either HSPU or Push-up, 20 Double under WOD AMRAP in 30 min: Sled drag fwd/bkwd, 10 squats with slam ball, Sandbag carry, 5 toes

Warm-up 1000m technique row Hip mobility circuit 2 sets: Inch worm+push-up x6, Bridge and reach x10/side WOD 15-12-9 500m row, Squat cleans, Bar over burpees

Warm-up Hip mobility circuit + Slam-ball+Jump 20s on 40s off x3 sets Strength A. Clean and jerk 5RM B. Close grip bench press 5×5 C. Push-up swaps with slam-ball 3 sets of amrap in 30s, rest 90s D1. Supine ring rows x15, rest 10s D2. Hanging leg raises x10, rest