Heavy Day Warmup + Lunges Twice through (1:00 timer): Double Swing. 5 + Clean. 5 Double Clean. 5 + Squat. 5 See-Saw Press. 5/5 Two-four sets each: Half-Kneeling Press. 5/5 Bulgarian Split Squat. 5/5 Chinup/Pullup. 5 Snatch. 7/7 x 5 sets (1:00 timer) Abs. 3 sets

Medium Day Warmup + Lunges Three sets (2:00 timer): Swing 5, Snatch 5, Push Press 5, Squat 5 Three sets (own pace): Pushups. 8-12 Renegade Row. 5/5 or Ring Pull. 8-12 Step-ups. 8/8 Swing. 10/10 x 5 sets (1:00 timer) Abs/obliques. :30/:30 x 4 sets

Conditioning Warmup Three times through (1:30 timer): Swing. 10 + Swing. 10 (drop set) Double Clean. 10 + See-Saw Press. 5/5 Three times through (1:30 timer): Forward/Back Lunge. 5/5 Snatch. 10/10 Three times through (1:00 timer): Goblet Squat. 10 Press or Push Press. 5/5 KB Deadlift. 10 KB Row. 6/6

Conditioning Warmup + Extended Warmup Snatch. 1 minute x 3 sets (1 min rest in between) Notes: Between warmup weight and test weight. Switch hands at will. Try to get 100 reps total. Goblet Squat. 8 + 8 (drop set). 3 sets (1:30 timer) Overhead Carry with partner. L/R x 3 laps each side Farmer […]

Heavy Day Warmup + Lunges Two times through (1:00 sets): Double Swing + Clean. 5 Double Clean + Squat. 5 Double Squat. 5 + Push Press. 5 Two-four sets (no timer): Double Press. 5 Chinup/Pullup. 5 Single-Leg Deadlift. 5/5 Snatch. 6/6 x 5 sets (1:00 timer) Abs. 3 sets