Intensity – Heavy Sets: Power Swing x 5 1/2 Windmill x 5/5 Double Front Squat x 5 Chin/Pull Up x 5 Skill – Hang Snatch Heavy Snatches OTM x 5/5 x 5 Smash and Stretch

Intensity – Medium Skill – Hang Snatch I Go, You Go :30/:30 x 4: Hang Snatch L/R (x1) Swing + Snatch L/R (x3) Sets: Single Legged Deadlift x 8/8 Clean + Press x 5/5 2 Pt Row x 8/8 Ab … Continue reading →

Intensity – Medium Part 1 – Complex OT 2m x 3 Swing x 5 + High Pull x 5 + Snatch x 5 x L/R Part 2 – 3-4 Sets Swing x 25 Squat x 5/5 2 Pt Row x … Continue reading →

Intensity – Fast & Light Extended Warm-up – partners Part 1 – Technique – 2 Sets Hang Snatch x 5/5 Part 2 – OT 4 Minute – 3 Sets Snatch x 2 Minutes Snatch x 1.5 Minutes Snatch x 1 … Continue reading →

Intensity – Heavy Part 1 – 3 Sets 1/2 Get-up x 2/2 Part 2 – 5 Sets Power Swing x 5 Chin/Pull-up x 5 D Press x 5 SLDL x 5/5 Part 3 – 5 Sets Snatch OTM x 5/5