Conditioning Station A: Push Press. 10/10 Split Squat. 8/8/5/5 Station B: Jump Back + Deadlift. 8 Snatch. 12/12 Station C: KB Row. 10/10 Goblet Squat. 8 + 8 Extra: Pushups. 30 Obliques. 20 Abs. 40

Conditioning Extended warmup Technique: Double Snatch “3-minute snatch challenge” Snatch 1 min. left, rest 1 min. Snatch 1 min. right, rest 1 min Snatch 1 min both hands KB Chain: 3 sets (2:00): Lunge, squat, push press. 5/5 Farmer Carry: … Continue reading →

Heavy Day Warmup Alternate sets: Double KB Swing + High Pull. 5 Double KB Squat. 10 Repeat: Press. 5/5 Chinup/Pullup. 5 Single-Leg Deadlift. 5/5 Snatch. 5/5 x 5 (1:00)

Medium Day Warmup KB Complex. 3 sets (1:30): Swing. 5, Clean. 5, Squat. 5 L/R Snatch x 10. 6 sets (1:00) 3-4 sets: Pushups. 10 Ring Pulls. 10 Bulgarian Split Squats. 8/8 Abs and obliques

Heavy Day Warmup Single-Hand Swing (L/R): 8, 10, 10, 8, 10, 10, 8 (1:00 sets) Repeat: Press. Work up to a max Chinup/Pullup. Work up to a max Squat. 5 Abs and obliques