Heavy Day Warmup Single-Hand Swing (each set 1:00) 10, 10, 10, 8, 10, 10, 10 (L/R) Repeat: Barbell and/or KB Deadlift: 5 or fewer KB Row. 5/5 Press. 3/3 Leg Raise and Pushups. 2 sets each

Medium Day Warmup Double KB Complex. 4 sets (1:30 timer): Clean. 5 + Push Press. 5 + Lunge x 5/5 Snatch. 10/10 x 3 (1:30) Three – four sets: Press. 5/5 Step-up. 8/8 Renegade Row. 5/5 Abs and Pushups: 2-3 … Continue reading →

Medium Day Warmup + Alternate, 3 sets each (1:30): Clean + Push Press. 6/6 Swing. 8 + Goblet Squat. 8 Alternate, 3 sets each (1:30): Snatch. 10/10 Split Squat. 10/10 Two sets each: Single-Leg Deadlift. 5/5 Double KB Row. 8 … Continue reading →

Conditioning Station A: Double KB Squat. 8 + Push Press. 8 Transfer. 10 (20 swings total) Station B: Swing. 10 + Deadlift. 10 Snatch. 10/10 Station C: Step Forward/Back Lunge. 5/5 Ring Pull. 5 + 5 Extra Sets (2 sets … Continue reading →

Conditioning Warmup + (no lunges) Snatch 2 minutes, rest 1 minute, snatch 1 minute Alternate, 3 sets each (1:30 timer): (1) Squat x 5 + Push Press x 5 L/R, (2) Squat + Push Press x 5 L/R, (3) Thruster … Continue reading →