Conditioning Warmup + Technique: Hang Snatch. 5/5 x 2 50 continuous snatches Three times through – 9 sets (1:00 timer): double swing. 5 + push press. 5 double clean. 5 + squat. 5 overhead split squat. 5/5 0:30 sec on/off … Continue reading →

Heavy Day Warmup On the minute (3 sets each, alternating): Double Swing. 5 + High Pull. 5 Squat. 10 Repeat: Double Power Clean. 5 Chinup/Pullup. 3 Double KB Press. 5/5 Double Lunge. 5/5 Two-Hand Swing. 10 x 5 (1:00)

Medium Day Warmup Complex, 4 sets (1:30): Swing. 5 + Bottoms-Up Clean. 5 + Lunge. 5 L/R Three Sets: Press. 5/5 Bottoms-Up Squat. 5/5 Ring Pulls. 8 Snatch. 10 x 6 (1:00 sets, alternate hands each set) Abs and Obliques

Conditioning Station A: Double Clean. 8 + See-Saw Press. 6/6 Goblet Squat. 8 + 8 Station B: High Pull + Snatch. 5/5 Swing. 10 + Swing. 10 Station C: Split Squat. 12/12 KB Row. 10/10 Extra: Abs. 40 Pushups. 30 … Continue reading →

Conditioning Warmup + Technique: Hang Snatch. 5/5 x 2 50 continuous snatches Three times through – 9 sets (1:00 timer): double swing. 5 + push press. 5 double clean. 5 + squat. 5 overhead split squat. 5/5 0:30 sec on/off … Continue reading →