Heavy Day Double KB Complex. 3 sets (1:30 timer): Swing + Clean x 5 + Thruster x 5 Three-four sets: Walking Lunge. 5/5 – 8/8 Chin/Pullup. 5 Double KB Press. 3 – 8 Single-Leg Deadlift. 5/5 Abs and Pullovers

Medium Day KB Complex. 3 sets (2:00 timer): Swing, Clean, Squat x 5 + Push Press x 5 (L/R) 3-4 Sets: Bottoms-Up Lunge. 5/5 Ring Pull. 8-12 Floor Press or Pushups. 8-12 Swings. 20 x 5 set (1:00 timer) Planks, abs, etc.

Conditioning Three times through (2:00/1:00 timer): Swing, High Pull, Snatch x 5/5 Deadlift x 10 Three times through (1:30 timer): See-Saw Press x 5/5 + Push Press x 5 Squat x 8 + 8 Three times through (1:30 timer): Swing x 10 + 10 Alternating step-back lunge x 5/5 Two sets each: SLDL Ring Pulls […]

Conditioning Long warmup Three times through (1:30 timer): Push Press + Lunge. 5/5 Snatch + Squat. 5/5 Carries w/partner: Double KB rack walk: 3 laps Overhead carry: 3 laps each side One minute each, one min. rest in between: Pushups Swings Abs 40 Pulls: double KB row, ring pull, chin/pullup

Heavy Day Double KB Complex. 3 sets (1:30 timer): Swing + Clean 5 + Squat 5 + Push Press 5 3-4 Sets: Walking Lunge 5/5 – 8/8 Double KB Press 5 Chin/Pullup 5 BUC 5/5 Abs and Pullovers