Heavy Day Warmup Double KB Complexes. 2 times through (1:00) sets): Swing. 5 + Clean. 5 Clean. 5 + Squat. 5 Squat. 5 + Push Press. 5 Skill Drill: Rolling 45s + Get-ups. 5 minutes Repeat: Chinup/Pullup. 5 Friday Press. … Continue reading →

Medium Day Warmup Complex x 3 sets (1:30 timer): Swing. 5 + Clean. 5 + Lunge. 5 (L/R) Repeat 3-5 sets: 1/2-Kneeling Press and Kneeling Press. 5/5 Squat. 10 Ring Pull. 5-10 Single-Hand Swing. 10/10 Repeat 2 sets: Abs TGU … Continue reading →

Conditioning Station A: Double Clean + Push Press. 8 Swing (10) + Goblet Squat (10) Station B: Snatch. 10/10 Deadlift. 10 Station C: Split Squat. 10, 12, 15 Ring Pull. 5 + 5 Two sets each: Pushups Pullovers Abs Hanging … Continue reading →

Conditioning Warmup + Three sets each, alternating (1:30 timer): CHAIN: Swing, Clean, Thruster. 5/5 Swing. 10 + Swing. 10 (drop set) Three times through – 9 sets (1:00 timer each set): Split Squat. 8/8 Pushup. 10 KB Row. 8/8 20 … Continue reading →

Heavy Day Warmup + 5-Minute Snatch Repeat: Get Down. 1/1 Chinup/pullup. 3 Squat. 5 Strict Press. 5/5 Roll/Stretch