Conditioning Warmup + Technique: Dead Snatch. 5/5 x 2 Snatch: 1 minute x 4 sets (1 min. rest between sets) Goblet Squat: 8 + 8 (drop set) x 3 sets (1:30 timer) Overhead Carry w/partner. 3 laps down/back L/R 0:30 … Continue reading →

Heavy Day Warmup Double KB Complex (1:00 sets x 2): Swing.5 + Clean.5 Clean.5 + Push Press.5 Push Press.5 + Squat.5 Repeat: Barbell Deadlift (75%) or KB Deadlift Double Press. 5 KB Row. 5/5 Snatch. 5/5 x 5 (1:00)

Medium Day Warmup Complex x 4 Left/Right (2:00 sets): Swing, Clean, Push Press x 5 + Lunge 5/5 Repeat, 3-4 sets: Snatch. 12/12 Double KB Squat. 8 Chinup/Pullup. 5 Press. 8/8 Ab Wheel x 10 x 2

Conditioning Station A: Double Clean (10) + See-Saw Press (5/5) One-Hand Swing (5/5) + Goblet Squat (10) Station B: Snatch. 12/12 Two-Hand Swing. 10 + 10 (drop set) Station C: Double Row (8) + Row (5/5) Split Squat. 10, 15, … Continue reading →

Conditioning Warmup + (no lunges) Technique: Dead Snatch x 5/5 x 2 On the minute (1:00). Ten sets total: Snatch. 12 reps x 6 sets (alternate left and right hands, one per set) Squat. 10 reps x 4 sets Chain, … Continue reading →