Intensity – Heavy 1. Warmup + Cossack Stretch 2. Technique: Double KB Squat 3. Repeat: Double Squat. 5 Swing. 10 Press. 5/5 Chinup/Pullup. 5 4. Snatch 5/5 x 5 (on a 1:00 timer)

Intensity – Medium 1. Warmup + Technique: Double Snatch 5 x 2 2. Snatch: 50 reps continuous 3. Three sets each, alternating on a 1:00 timer: Double Clean + Squat. 5 Double Clean + Push Press. 5 4. Three sets: … Continue reading →

Intensity – Medium 1. Warmup 2. CHAIN. Four sets on a 1:30 timer: Swing, High Pull, Snatch x 5 L/R 3. Three sets: Snatch. 12/12 Bulgarian Split Squat. 8/8 KB Row. 8/8 Press. 8/8 4. Windmills. 5/5

Light + High Volume 3 stations, 3 sets each exercise, alternating. 1:30 timer. Station A: (Double) Swing x 5 + Clean x 5 + Push Press x 5 Split Squat. 10s, 12s, 10s – 15s Station B: Snatch. 20L, 20R, … Continue reading →

Conditioning 1. Warmup + Ext. Warmup 2. Snatch 3 minutes 3. Three sets each on a 1:30 timer: Double Clean. 10 + See-Saw Press. 5/5 Swing. 10 + Deadlift. 10 4. Three sets each on a 1:30 timer: Goblet Squat. … Continue reading →