Warmup Three times through (1:30 timer): Swing. 10 + Squat. 10 Snatch. 10/10 Three times through (1:30 timer): Split Squat. 10/10, 12/12, 15/15 Clean and Push Press. 5/5 Two sets each (own pace): Ring Pulls, Pullups, Double Row. 6-20 Pushups. 6-20 Two sets each (own pace): KB Deadlift. 5-10 Abs. 6-20

Warmup + Walking Lunge Three times through (1:00 sets): Squat: 15, 12, 10 Swing: 10, 15, 20 Push Press: 7/7 Snatch 1 minute (left), rest 1 minute, snatch 1 minute (right) Once through, 1:00 work, 1:00 rest: Pushups Row (left/right) Plank Abs (leg raise, crunch, etc.)

Medium Day Warmup KB Complex. 3 sets (1:30): Clean. 5, Lunge. 5, Push Press. 5 (L/R) Single-Hand Swing. 10/10 x 5 (1:00) 3-4 sets: 1/2 get-up. 1/1 Renegade Row. 5/5 – 8/8 Bulgarian Split Squat. 8/8 – 12/12 Abs and obliques

Conditioning Extended warmup 3 times through (2:00/1:00): Swing. 10 + Swing. 10 + Goblet Squat. 10 (switch order each set) Double Push Press. 10 Overhead Carry w/partner (6 laps: LRLRLR) 5:00 set: Split Squat. 30/30 to 50/50 reps Pushups. 10 – 30 Abs (:30/:30). 2 sets each: Leg raise variation Ab mat crunch Plank

Heavy Day Warmup Three times through (1:00): Double Swing. 5 + Clean. 5 Double Clean. 5 + Push Press. 5 Split Squat. 5/5 TGU Skill: Rolling 45s Repeat: TGU. 1/1 Squat. 5 Chinup/Pullup. 5 Pushup. 8-12 Abs/obliques