(NEW CYCLE WK 1 DAY 6) 5 Narrow Grip Bench Press + 5 Bench Press @ 7/10 RPE 5 Narrow Grip Bench Press + 5 Bench Press @ 7.5/10 RPE 4...

(NEW CYCLE WK 1 DAY 5) 3 Snatch @60-65% 1RM Snatch 3 Snatch @60-65% 1RM Snatch 3 Snatch @60-65% 1RM Snatch 2 Snatch @70-80% 1RM Snatch 2...

Warm-up: 10. Cal machine 20 90/90 Switches 10. Plate Squat Reach 5/side Perfect Stretch 10. IYTS 10. Pushups Burgener Warm-up (CLEANS)...

(NEW CYCLE WK 1 DAY 4) Aerobic Capacity WK 1 DAY 1 5KM Run Progression 5x 300m at RPE6, 45 Sec Rest Rest 5 Min 4x 400m at RPE6, 45 Sec...

Warm-up: 2nd Floor Run 1RD 50FT Pogo hops 50FT Alternating Knee hug 50FT Toy soldiers 50FT Walking lunges 50FT Duck walks 30 Sec wallsit...

Warm-up: 10 Cal machine 10. Passthrus 10. Dislocates 20 90/90 Switches 20. Alternating dead bugs 10. Cat cows 5/side perfect stretch...

(NEW CYCLE WK 1 DAY 3) Clean Lift off to 1” + Clean Pull + Clean 1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @60-68% 1RM Clean 1...

(NEW CYCLE WK 1 DAY 2) Jerk Dip + Tall Jerk + Press in Split + Jerk 1 Jerk Dip + 1 Tall Jerk + 1 Press in Split + 1 Jerk @ 6/10 RPE 1...

Warm-up: 10 Cal machine 20 90/90 Switches 10. Plate Squat Reach 5/side Perfect Stretch 1RD 10 Alternating Box Step-ups 10 Power Squats...

Warm-up: 10. Cal machine 20 90/90 Switches 10. Plate Squat Reach 5/side Perfect Stretch 10. IYTS Banded 7s Wrist prep Burgener warm up...

(NEW CYCLE WK 1 DAY 1) Wave 1 3 Power Snatch + 3 Overhead Squat @70% 1RM Power Snatch 2 Power Snatch + 2 Overhead Squat @75% 1RM Power...

Warm-up: 2nd Floor Run 2rds 50FT Pogo hops 50FT Alternating Knee hug 50FT Toy soldiers 50FT Walking lunges 50FT Duck walks 20 Calf Raises...

Bench Press 5 Bench Press @ 6/10 RPE 5 Bench Press @ 6.5/10 RPE 4 Bench Press @ 7/10 RPE 4 Bench Press @ 7.5/10 RPE 3 Bench Press @ 8/10...

Warm-up: 10. Cal machine 20 90/90 Switches 10. Plate Squat Reach 10. Wall slides + 20 sec wall sit hold 20 Banded pull-apart 5/side...

Snatch: 5 Snatch @70% 1RM Snatch 4 Snatch @75% 1RM Snatch 3 Snatch @80% 1RM Snatch *There are done as singles so reset after each rep....

Warm-up: 10. Cal machine 20 90/90 Switches 10. Plate Squat Reach 5/side Perfect Stretch 10. IYTS 10. Pushups Burgener Warm-up (CLEANS)...

Warm-up: 2nd Floor Run 1RD 50FT Pogo hops 50FT Alternating Knee hug 50FT Toy soldiers 50FT Walking lunges 50FT Duck walks 30 Sec wallsit...

Warm-up: 10 Cal machine 20 90/90 Switches 10. Plate Squat Reach 5/side Perfect Stretch 10. Scap retractions 10. Kip Swings 10. Ring rows...

10 Sets (1 Set every 90 Seconds) 1 Power Clean + 1 Push Jerk @70-80% 1RM Power Clean *Focus on perfect technique Front Rack Reverse Lunge...

Strength: 1 Jerk Dip + 1 Tall Jerk + 1 Press in Split + 1 Jerk @5-6/10 RPE 1 Jerk Dip + 1 Tall Jerk + 1 Press in Split + 1 Jerk @5-6/10...