Medium Day Warmup Complex. 2 sets each (2:00 timer): Swing(5) + High Pull(5) + Snatch(5) L/R Clean(5) + Squat(5) + Push Press(5) L/R Snatch(5) + Push Press(5) + Squat(5) Three Sets: Friday Press. 5/5 Swing. 10/10 Ring Pull. 5-10 Squat. … Continue reading →

Conditioning Station A: Double Swing (5), Clean (5), Push Press (5) Two-Hand Swing. 10 + Goblet Squat. 10 Station B: Swing, High Pull, Snatch. 5/5 Jump Back + Deadlift. 10 Station C: Double Row. 8 + Row. 5/5 Step-Ups. 8/8 … Continue reading →

Conditioning Warmup + CHAINS. 2 times through (2:00 timer): swing, high pull, snatch x 5/5 clean, squat, push press x 5/5 snatch, push press, squat x 5/5 Overhead Carry (heavy, with partner). 3 full laps L/R. Goblet Squat. 10 x … Continue reading →

Heavy Day Warmup + Arm Bar Skills: Rolling 45s and 1/2 Get-Ups Three Sets: Double Power Clean. 5 Friday Press. 5/5 Chin/Pullup. 7 Squat. 5 Swing. 10 x 5 (1:00)

Medium Day Warmup Complexes. 5 reps each exercise. 2 sets each complex (2:00 timer): swing, high pull, snatch clean, squat, push press snatch, push press, squat Skills: Rolling 45s and 1/2 Get-Ups Three Sets: 1/2 Kneeling Press. 5/5 Lunge. 8/8 … Continue reading →