KB Complex. 3 sets (2:00 sets): Swing 5, High Pull 5, Snatch 5, Lunge 5 (L/R) Three-four sets: Floor Press 8/8 KB Row 8/8 Lateral Lunge 8/8 Thrusters. 5/5 x 3 sets (1:00 timer) Abs

Conditioning Three times through (1:30 timer): Swing 5 + Lunge 5 (L/R) Snatch 10/10 Three times through (1:30 timer): Swing 25, 20, 15 Split Squat. 10/10 Three times through (1:30 timer): Squat 15 Push Press 10/10 Optional, 2 sets each: Pushups Rows Abs

Conditioning Snatch. 5 sets (1:00 timer): 5/5, 6/6, 7/7, 6/6, 5/5 Three times through (1:30 timer): Lunge 5 + Push Press 5 (L/R) Swing 10 + Squat 10 Three times through (1:30 timer): Clean and Press 5/5 Swing 8 + Deadlift 8 Pulls 30, Abs 50

Three times through (1:00 sets): Swing.8 + Squat.8 Snatch. 5/5 Three-four sets: Press. 1-5 Chin/Pullup. 1-5 Double KB Lunge. 5/5 Abs/Swimmers

Three sets (2:00 timer): Swing, Clean, Lunge, Push Press x 5/5 Three sets each: Kneeling or half-kneeling press. 5/5 Pull/chinup. 3-5 Windmill. 5/5 Lateral Lunge. 8/8 Snatch. 50 reps Abs