Conditioning Long warmup 4 sets total (2:30 timer): Swing, Snatch 2, Lunge (5/5) Swing, Snatch, Lunge 2 (5/5) Swing 2, Snatch, Lunge (5/5) Swing, Snatch, Lunge (5/5) KB carries with partner: Double rack walk x 3 laps Overhead carry x 3 laps L/R 40 squats and 40 two-hand swings in 6 minutes Pushups 1 minute, […]

Conditioning Three times through (1:30 timer): Clean and Push Press. 5/5 Swing 10 + Swing 10 Three times through (1:30 timer): Forward/Back Lunge. 5/5 Snatch. 10-15 (L/R) Three times through (1:00 timer): Squat. 8-10 Strict Press. 5/5 Deadlift. 8-10 Two sets each (optional): Ring Pull or KB Row Pushup or Pullover Leg Raise/V-up

Conditioning Short warmup Three-minute snatch challenge (1:00 work/rest): Snatch left, rest Snatch right, rest Snatch both (Add total reps and calculate total volume. Those who choose can do a straight 5-minute set.) Once through, left/right each set (2:30 timer): (Swing + Clean 5), Squat 5, Push Press 5 Swing 5, Clean 5, (Squat + Push […]

Warmup KB Complex: 3 sets (1:30 timer): Swing x 5, Clean x 5, Thruster x 5 (L/R) Three sets: Floor Press or Pushups. 8-12 Ring Pulls. 8-12 Bulgarian Split Squat. 8-12 (L/R) Snatch x 10/10 x 3 sets (1:30 timer) Abs and obliques

KB Complex x 3 sets (1:30 timer): Swing 5, Clean 5, Thruster 5 L/R Three sets (8-10 rep sets): Step-ups Double KB Row Pushups and/or Strict Press Snatch. 10/10 x 3 (1:30 timer) Abs and obliques