Medium Day Warmup Double KB Complex: 4 sets (1:15) Clean. 5 + Squat. 5 + Push Press. 5 50 Snatches 3-4 sets: Press. 3/3 Pullup/Chinup. 3 Lunge. 5/5 Abs/Obliques. 50 reps

Conditioning Station A: Clean, Push Press, Squat x 5/5 KB Row. 10/10 Station B: Swing. 10 + Swing. 10 Split Squat. 10/10 Station C: Ring Pushups. 5 + 5 High Pull + Snatch. 5/5 Extra (2 sets): Pullovers Pullups/Hanging Shrugs … Continue reading →

Medium Day Warmup Double KB Complex: 4 sets (1:15) Swing.5 + Clean.5 + Push Press.5 3-4 sets: Press. 5/5 Pullup/Chinup. 5 Lunge. 8/8 Snatch. 50 reps Abs/Obliques

Conditioning Station A: Clean, Push Press, Squat x 5/5 KB Row. 10/10 Station B: Swing. 10 + Swing. 10 Split Squat. 10/10 Station C: Ring Pushups. 5 + 5 High Pull + Snatch. 5/5 Extra (2 sets): Pullovers Pullups/Hanging Shrugs … Continue reading →

Conditioning Extended warmup Snatch: 2 minutes KB Chains: 2 times through (2:00 sets) Swing, Clean, Push Press, Squat x 5/5 Swing, High Pull, Clean, Squat x 5/5 Clean, Push Press, Squat, High Pull x 5/5 Overhead Carry (heavy): L/R laps … Continue reading →