Conditioning Day Warmup Three times through (1:30): Swing. 10 + Squat. 10 Snatch. 10/10 Three times through (1:30): Split Squat. 10/10, 12/12, 15/15 Clean + Push Press. 5/5 Two sets each: Ring Pulls, Pullups, or Double Row. 6-20 Pushups. 6-20 Two sets each: KB Deadlift. 5-10 Abs. 6-20

Conditioning Warmup Three times through (1:00 sets): Squat. 15, 12, 10 Swing. 10, 15, 20 Push Press. 7/7 Snatch 1 minute (left), 1 minute rest, snatch 1 minute (right) Once through (1:00 work, 1:00 rest): Pushups Row L/R Plank Abs

Heavy Day Warmup Three sets each (1:00 timer): Double Swing. 5 + Double Squat. 5 SeeSaw Press. 5/5 Three sets each: Press. 5/5 Chinup/Pullup. 5 Double KB Lunge. 5/5 Snatch. 10 x 6 sets (1:00 timer) Swimmers/situps :30/:30 x 3 sets

Warmup KB Complex. 3 sets (2:00 timer): Swing.5 + Snatch and Push Press. 5 + Squat. 5 (L/R) Two-four sets each: Floor press. 8/8 Ring pull. 10 and/or bottoms-up clean. 5/5 Step-ups. 8/8 Swing. 10/10 x 5 (1:00 sets) Abs/obliques. :30 on/off x 4 sets.

Warmup Three times through (1:30 timer): Swing. 10 + Squat. 10 Snatch. 10/10 Three times through (1:30 timer): Split Squat. 10/10, 12/12, 15/15 Clean and Push Press. 5/5 Two sets each (own pace): Ring Pulls, Pullups, Double Row. 6-20 Pushups. 6-20 Two sets each (own pace): KB Deadlift. 5-10 Abs. 6-20