Heavy Day Three times through (1:00 sets): Double Swing + Clean x 5 Double Clean + Squat x 5 Three-four sets: Chin/Pullup x 5 Double Lunge or Bottoms-Up Lunge x 5/5 Press x 5 – 3 – 1 Heavy Swing. 10 x 3 (1:00) Abs and Pullovers

Heavy Day Warmup Double-kettlebell chains x 3 sets each (1:00 timer): Swing and Clean x 5 Clean and Squat x 5 Three-four sets: Chin/Pullup x 5 Double Lunge or Bottoms-Up Lunge x 5/5 Press 5/5 – 3/3 – 1/1 TGU/Windmill/Arm Bar x 5 minutes Abs and Pullovers

Conditioning Extended Warmup One set each (2:00 timer): Swing, High Pull, Clean, Squat 5/5 Swing, Clean, Squat, Push Press 5/5 Swing, High Pull, Clean, Push Press 5/5 50 Snatches (4:00 timer) Three times through (1:30 timer): Split Squat: 10/10, 10/10, 15/15 Double Row 10 + Pushups 10 Abs and band pullaparts: 50 reps each

Conditioning Three times through (1:30 timer): Snatch 10, 12, 8 Jump Back + Deadlift 8-12 Three times through (1:30 timer): Push Press 10/10 Swing 10 + Squat 10 Three times through (1:30 timer): Split Squat 10, 12, 8 Double Row 8 + Row 5/5 Two sets each: SLDL Pushups Abs

Conditioning Long Warmup Snatch :30/:30 x 6 sets Three times through (1:30 timer): Double Clean, Push Press, Squat x 7 Swing 30, 20 Lunge Walk: 3 sets Farmer Carry: 4 sets Pushups 30, Pulls 30, Abs 50