Intensity – Heavy Part 1 – 5 Minutes TGU x 1/1 Part 2 – 5 Sets Snatch OTM x 7/7 Part 3 – 5 Sets Swing x 10 Chin/Pull-ups x 3 Press x 3/3 SLDL x 5/5

1. Warmup + technique: Dead Snatch 5/5 x 2 2. Snatch: 1 min. x 3 (2:30 timer) 3. Double KB Complexes, 2x each, 1:00 timer: Swing 5 + Clean 5 Clean 5 + Squat 5 Squat 5 + Push Press … Continue reading →

Intensity – Medium Part 1 – Doubles Complex OTM – 5 Sets Swing x 5 + High Pull x 5 + Clean x 5 Part 2 – 3 Sets Swing x 25 D Lunge x 8/8 2 Pt Row x … Continue reading →

Intensity – Heavy Technique: Plate “Swing” Part 1 – Repeat: Power Swing x 5 Single-Leg Deadlift x 5/5 Chinup/Pullups x 5 Double KB Press x 5 Part 2 – Snatch OTM 5/5 x 5

Intensity – Medium Technique: Dead Snatch Part 1 – Snatch 1 minute x 3 (2:30 timer) Part 2 – Double KB Complexes (2x each, 6x total, 1:00 timer) Swing x 5 + Clean x 5 Clean x 5 + Squat … Continue reading →