Conditioning Warmup + 100 Snatches (warmup weight) KB Chain x 3 sets (2:30 timer) Swing, High Pull, Clean, Squat x 5/5 Alternate, 3 sets each (1:30 timer): Split Squat. 15/15, 10/10, 12/12 Swing. 10 + 10 (drop set) Pushups. 30-50 … Continue reading →

Heavy Day Warmup Two sets each, alternating (1:00): Double Swing. 5 + Push Press. 5 Lunge. 5/5 Repeat 3+: Double Power Clean. 5 Push Press. 3 – 2 – 1 Pullup/Chinup. 5 Squat. 5 Snatch. 5/5 x 5 (1:00)

Medium Day Warmup Double KB Chain (4 sets, 1:30 timer): Swing, Clean, Push Press, Squat x 5 Alternate (3 sets each, 1:30 timer): Split Squat. 10/10 Clean + Press. 6/6 Three Sets: Band Press / Strict Press. 3/3 – 5/5 … Continue reading →

Medium Day Warmup Double KB Chain (4 sets, 1:30 timer): Swing, Clean, Push Press, Squat x 5 Three-Four Sets: Swing. 15 Band Presses / Strict Presses. 3/3 – 5/5 Pull/Chinups. 5 Lunge. 8/8 One-Two Sets: Leg Raise Russian Twist

Conditioning Station A: Double Push Press. 8 + Squat. 8 Snatch. 10/10 Station B: Swing, High Pull, Clean CHAIN. 5/5 Swing. 20 Station C: Split Squat. 10/10 – 12/12 – 15/15 Ring Pulls. 5 + 5 Extra Sets (2 sets … Continue reading →