Three times through (1:30 sets): Swing. 5 + (Snatch + Push Press. 5) L/R Three-four sets: Pushup. 8-12 Pullup/Chinup. 5 Lateral Lunge. 8/8 Squat. 10 x 3 (1:00 timer) Abs/obliques

Conditioning Three times through (1:30 sets): Snatch. 10/10 Squat. 15 Three times through (1:30 sets): Jump back + deadlift. 10 Push Press. 10/10 Three times through (1:30 sets): Split Squat. 10/10 Swing. 20 Optional (2 sets each): Pushups or pullovers Abs Band pulls or rows

Conditioning Extended warmup Three times through (2:00/1:00 sets): Swing + Snatch. 5/5 + Goblet Squat. 10 15 Swings Three times through (1:30 sets): Double Swing 5, Clean 5, Push Press 10 Forward/Back Lunge. 5/5 Once through (1:00 sets): Pushups, rest, Abs, rest, Plank 30 Pulls (pullups, chinups, ring pulls, rows)

Twice through (1:00 sets): Double Swing 5 + High Pull 5 Double Clean 5 + Push Press 5 Double Lunge 5/5 Three-four sets: Press/negative press. 3/3 – 5/5 Chin/pullup. 5 Squat. 5 Bottoms-up clean Abs

KB Complex. 3 sets (1:30 timer): Swing 5, Snatch 5, Push Press 5 Two-four sets: Floor Press. 8/8 Ring Pull. 8-12 Step-up. 8/8 Thrusters. 5/5 x 3 sets (1:00 sets) Abs/obliques/rest :30/:30 x 2 sets