Conditioning Extended warmup Technique: Double Snatch. 5 x 2 Four times through (1:00 timer): Double Clean. 5 and Push Press. 5 Snatch. 10 (left) Goblet Squat. 10 Snatch. 10 (right) Once through (1:00 timer): First minute: 40 swings Second minute: … Continue reading →

Heavy Day Warmup Alternate 3 sets each (1:00): Double Swing. 5 + High Pull. 5 Double Squat. 10 Repeat: Double Press. 3 or Press. 3/3 Chinup/Pullup. 3 Lunge. 5/5 Snatch. 8/8 x 5 (1:00)

Medium Day Warmup Double KB Complex. 3 sets (1:30): Swing. 5, Clean. 5, Lunge. 5/5 Snatch x 10. 6 sets (1:00) 3-4 sets: Press. 5/5 or Double Press. 5 Squat. 6-10 Ring Pulls. 6-10 Windmill. 5/5 Abs and obliques

Conditioning Station A: Double Swing. 5, Clean. 5, Push Press. 5 Goblet Squat. 10-15 Station B: Swing. 20 High Pull + Snatch. 5/5 Station C: Ring Pull. 5 + 5 Step Forward/Back Lunge. 5/5 Supersets (2 each): Pushups. 10 + … Continue reading →

Conditioning Extended warmup Technique: Double Snatch “3-minute snatch challenge” Snatch 1 min. left, rest 1 min. Snatch 1 min. right, rest 1 min Snatch 1 min both hands KB Chain: 3 sets (2:00): Lunge, squat, push press. 5/5 Farmer Carry: … Continue reading →