Medium Day Complex. 5 reps each L/R. 3 sets. (2:00): Swing, Snatch, Push Press, Squat TGU Skills: Rolling 45 and 1/2 Get-Up Two-Three Sets: Single-Hand Swing. 10/10 1/2 Kneeling Press. 8/8 Lunge. 8/8 Double KB Row. 8 Two Sets: Hanging … Continue reading →

Conditioning Warmup + Extended Warmup KB Chains, 2 times through (2:00 timer): swing, high pull, snatch x 5/5 clean, squat, push press x 5/5 snatch, push press, squat x 5/5 Overhead Carry (with partner, taking turns, 3 full laps): down … Continue reading →

Heavy Day Warmup Extended Warmup Five-Minute Snatch Repeat: Squat. 5 Chin/Pullup. 1 Press. 5-3-1

Medium Day Warmup Double KB Complex, 5 reps each, 2 sets (1:00 timer): Clean + Squat Swing + Snatch Squat + Push Press Three Sets: Squat. 8 Renegade Row. 5/5 Three Sets: Snatch. 10/10 Pushups. 8-12 Ab Mat Crunch. 10-20

Medium Day Warmup + arm bars Double KB snatch x 10 x 5 sets (1:00 timer) Three sets: Snatch. 10/10 Squat. 8 Renegade Rows. 5/5 Strict Press. 5/5 Two sets: Windmills. 5/5 Ab Mat Crunch. 10