Medium Day Warmup Double KB Complex: 4 sets (1:30) Swing.5 + Clean.5 + Lunge. 5/5 Three Sets: Press. 5/5 Squat. 8 Double KB Row. 8 Snatch. 12/12 x 3 (1:30 timer) Ab Wheel and Russian Twist

Conditioning Station A: Goblet Squat. 10 + Still-Leg Deadlift. 10 High Pull. 5/5 + Swing. 5/5 Station B: Push Press. 10/10 Swing. 10 + Deadlift. 10 Station C: Forward/Reverse Lunge. 5/5 Snatch. 10/10 Extra (3 sets): Pushups Ring Pull or … Continue reading →

Conditioning Warmup + (no lunges) Snatch 2 min., Rest 1 min., Snatch 1 min. Three sets each, alternating: Swing, High Pull, Clean, Squat. 5/5 (chain, 2:00) Double Push Press. 10 (1:00) Lunge Walk (w/2 partners). 3 sets Farmer Carry (w/partner). … Continue reading →

Heavy Day Warmup On the minute (3 sets each, alternating): Double Swing. 5 + Snatch. 5 Double Lunge. 5/5 Repeat: Double KB Squat. 5 Double Power Clean. 5 Chinup/Pullup. 5 KB Press. 5/5 Two-Hand Swing. 10 x 5 (1:00)

Medium Day Warmup Double KB Complex: 4 sets (1:30) Swing.5 + Clean.5 + Squat. 5 Three Sets: Double Press. 8 Lunge. 8/8 Renegade Row. 5/5 Snatch. 12/12 x 3 (1:30 timer) Ab Wheel and Russian Twist