Heavy Day Warmup Alternate 3 sets each (1:00): Double Swing + High Pull. 5 Double Lunge. 5/5 Repeat: Double Press. 3 or Press. 3/3 Chinup/Pullup. 3 Squat. 5 Snatch. 7/7 x 5 (1:00)

Medium Day Warmup Double KB Complex. 3 sets (1:15): Swing. 5, Clean. 5, Squat. 5 Snatch x 10. 6 sets (1:00) 3-4 sets: Press. 5/5 or Double Press. 5 Step-Ups. 8/8 Ring Pulls. 6-10 Windmill. 5/5 Abs and obliques

Medium Day Warmup Double KB Complex. 3 sets (1:30): Swing. 5, Clean. 5, Lunge.5/5 Snatch x 10. 6 sets (1:00) 3-4 sets: Press. 5/5 or Double Press. 5 Step-Ups. 8/8 KB Row. 8/8 Windmill. 5/5 Abs and obliques

Heavy Day Warmup Alternate 3 sets each (1:00): Double Swing. 5 + High Pull. 5 Double Lunge. 5/5 Repeat: Double Press. 3 or Press. 3/3 Chinup/Pullup. 5 Squat. 5 Single-Leg Deadlift. 5/5 Snatch. 5/5 x 5 (1:00)

Medium Day Warmup Double KB Complex. 3 sets (1:15): Swing. 5, Clean. 5, Squat. 5 Snatch x 10. 6 sets (1:00) 3-4 sets: Double Press. 8 Renegade Row. 5/5 Bulgarian Split Squats. 8/8 Abs and obliques