Intensity – Heavy 1. Warmup + Cossack Stretch 2. Technique: Double Clean + Lunge 3. Repeat: Double Power Clean. 5 Chinup/Pullup. 5 Double Press. 5 Double Lunge. 5/5 4. Snatch 6/6 x 5 (on a 1:00 timer)

Intensity – Medium 1. Warmup + Technique: Double Snatch 5 x 2 2. Snatch: 50 reps continuous 3. Three sets each, alternating on a 1:00 timer: Double Clean + Squat. 5 Double Clean + Push Press. 5 4. Three sets: … Continue reading →

Intensity – Medium 1. Warmup + Cossack 2. Five sets on a 1:00 timer: Double Swing + Double Snatch x 5 3. Three sets: Snatch. 15/15 Bulgarian Split Squat. 8/8 Ring Pulls. 8 Double Press. 8 4. Two sets: Windmills. … Continue reading →

Light + High Volume 3 stations, 3 sets each exercise, alternating. 1:30 timer. Station A: (Double) Swing x 5 + Clean x 5 + Push Press x 5 Split Squat. 10s, 12s, 10s – 15s Station B: Snatch. 20L, 20R, … Continue reading →

Conditioning 1. Warmup + Ext. Warmup 2. “3-Minute Snatch Challenge”: Snatch 1 minute left hand, rest 1 minute Snatch 1 minute right hand, rest 1 minute Snatch 1 minute, switching hands 3. CHAIN (2:00 timer, 1 set each): Swing, high … Continue reading →