Intensity – Fast & Light Part 1 – Snatch Challenge – 1M/1M – choose a weight that allows you to move the most tonnage. Snatch Left Snatch Right Snatch L/R Part 2 – CHAIN Progression – OT 2:30 – 3 … Continue reading →

Intensity – Heavy Extended Warm Up Deadlifting Groups Sets: Snatch + Negative x 5/5 BSS x 5/5 Chin/Pull Up x 5 Press x 5/5 Heavy Swings OTM x 10 x 5 Smash and Stretch  

Intensity – Heavy Part 1 – 5 Sets Deadlift x 90% x 1 x 5 Part 2 – 5 Sets Snatch x 5/5 Chin/Pull-ups x 3 BSS x 5/5 Part 3 – 5 Sets Swing OTM x 10

Intensity – Medium Extended Warm Up Complex OT 3:00 x L/R x 3: Swing x 5 – Dead Clean x 5 – Squat x 5 – Push Press x 5 – Swing x 5 Sets: SLDL x 8/8 Snatch x … Continue reading →

Intensity – Medium Part 1 – Complex – IGYG x L/R x 4 Sets Swing x 5 + Push Press x 5 + Clean & Lung x 5 Part 2 – 3 Sets Snatch x 16/16 Squat x 5/5 Press … Continue reading →