Heavy Day Warmup Alternate 3 sets each (1:00): Double Swing. 5 + Snatch. 5 Double Clean. 5 + Squat. 5 Snatch. 7/7 x 5 (1:00) Repeat: Press. 3/3 Chinup/Pullup. 3 Lunge. 5/5 Abs/obliques

Medium Day Warmup KB Complex. 3 sets (2:00): Swing. 5, Bottoms-Up Clean. 5, Squat. 5, Push Press. 5 (L/R) Snatch. 1 minute x 2 (1 min. rest) 3-4 sets: TGU. 1/1 Pushup. 10 KB Row. 8/8 Lunge. 8/8 Abs and obliques

Conditioning Extended warmup 3 times through (1:30): Double Swing. 5, Clean. 5, See-Saw Press. 10 Swing. 10 + Deadlift. 10 Goblet Squat. 8 + Split Squat. 8/8 Snatch. 0:30 work/0:30 rest (6 sets: LRLRLR) 0:30 work/0:30 rest: Pushups. 2 sets Lying leg/knee raise. 2 sets Plank. 2 sets Band pullaparts. Couple sets.

Heavy Day Warmup Alternate 3 sets each (1:00): Double Swing. 5 + Snatch. 5 Double Lunge. 5/5 Snatch. 6/6 x 5 (1:00) Repeat: Press. 3-5 Chinup/Pullup. 3 Squat. 5 Abs/obliques

Medium Day Warmup KB Complex. 3 sets (1:30): Swing. 5, Bottoms-Up Clean. 5, Lunge. 5 (L/R) Snatch. 1 minute x 2 (1 min. rest) 3-4 sets: Press or Double Press. 5-8 Renegade Row. 5/5 Bulgarian Squat. 8/8 Abs, obliques, and windmills