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WARM-UP
3:00 Blood Flow
Into
10/10 Lateral Band Steps + 10 Squats
10/10 Scorpions
10 Glute Bridges
5 inchworms
3 Wall Walks
STRENGTH
3 SETS: building - start with empty bar
8 Snatch Pulls + 5 muscle snatch + 3 Hang Squat Snatches
Into
5 SETS
1 Segmented Snatch Pause at the Knee (3 sec) + Snatch
(Build)
CONDITIONING
12 MIN ASCENDING LADDER
3,3...,6,6...9,9..etc
Hang squat snatches (115/80)(95/65)
HSPU
*cash out: coaches choice 
Intent: Classic couplet. Moving with a purpose should be the goal. 12 min is a long time. But with small transitions the first few sets won't take long to complete. In the later rounds you have to be smart about how we break up the sets.
STRENGTH POWER HOUR
WARM-UP
2 x
1 min blood flow (jump rope/ stationary equipment )
5 inchworms
10 banded good mornings
10 KB swings
:20 plank hold
STABILITY
3 x
6 single leg RDLs
10/side mini band lateral step outs
STRENGTH
Deadlift
Deadlift (conventional ): 75% 1RM, 5 sets of 3 repetitions- RESET at the bottom ….add 5 pounds per microcycle. The emphasis is going to be on technique and speed off the floor.
ACCESSORY
3 x 5 chin ups
2 x 15 hammer curls
2 x 15 banded pull through
CORE
3 x 10 Superman’s
2 x 50 sit ups