Medium Day Warmup Chain/Complex x 3 sets (2:00 timer): (Swing, Clean, Push Press. 5) + Lunge. 5 (left/right) Repeat 3-5 sets: 1/2-Kneeling Press. 5/5 Renegade Row. 5/5 Bulgarian Split Squat. 8/8 (Optional) Snatch. 10/10 (Light) Repeat 2 sets: Windmills. 3/3 … Continue reading →

Conditioning Station A: Swing, High Pull, Snatch x 5/5 Swing (10) + Goblet Squat (10) Station B: Clean + Push Press. 6/6 Jump Back + Deadlift. 8 Station C: KB Row. 10/10 Step Forward/Back Lunge. 5/5 Two sets each: Pushups … Continue reading →

Conditioning Warmup + Three-minute snatch challenge: Snatch Left, 1 min. rest Snatch Right, 1 min. rest Snatch both hands Count the reps and calculate the total volume Two sets each exercise (1:30 timer): Squat + Push Press 5/5 L/R (2 … Continue reading →

Heavy Day Warmup + Technique: Dead Snatch 5/5 x 2 Snatch 8/8 x 5 (1:00 timer) Repeat: Get Down. 1/1 Chinup/pullup. 3 Squat. 3 Double KB Press. 3

Medium Day Warmup Chain/Complex x 3 sets (2:00 timer): (Swing, Clean, Lunge. 5) + Push Press. 5 (left/right) Snatch 12/12 x 3 (1:30 timer) Repeat 3-4 sets: Step-Up. 8/8 Ring Pull. 8-12 Double Press. 5 Repeat 2-3 sets: Windmills. 3/3 … Continue reading →