KB Complex. 3 sets (2:00 timer): Swing 5, High Pull 5, Snatch 5, Squat 5 L/R Three sets: Bulgarian Split Squat. 8/8 – 12/12 Pushups. 8-12 Ring Pulls. 8-12 Push Press 8/8 x 3 sets (1:00 timer) Abs + K2E (:30 sets)

Conditioning Three times through (1:30 timer): Swing 5 + Lunge 5 (L/R) Snatch 10/10 Three times through (1:30 timer): Swing 25, 20, 15 Split Squat 10/10 Three times through (1:30 timer): Squat 15 Push Press 10/10 Two sets each: abs, rows, pushups

Conditioning Extended warmup Snatch 5 sets (1:00 timer): 5/5, 6/6, 7/7, 6/6, 5/5 Three times through (1:30 timer): Lunge + Push Press. 5/5 Swing 10 + Squat 10 Three times through (1:30 timer): Clean and Press. 5/5 Swing 8 + Deadlift 8 Pulls 30, Abs 50

Alternate, 3 times through (1:00 timer): Double Clean 5 + Pushups 5 Double KB Lunge 5/5 Three-four sets: Press 5/5 Chin/Pullup 5 Double KB Squat 5 1/2 Get-Down. 1/1 x 3 Abs, back extensions

KB Complex. 3 sets (2:00 sets): Swing 5, High Pull 5, Snatch 5, Lunge 5 (L/R) Three-four sets: Floor Press 8/8 KB Row 8/8 Lateral Lunge 8/8 Thrusters. 5/5 x 3 sets (1:00 timer) Abs