Medium Day Warmup Complex. 2 sets each (2:00 timer): Swing(5) + High Pull(5) + Snatch(5) L/R Clean(5) + Squat(5) + Push Press(5) L/R Snatch(5) + Push Press(5) + Squat(5) Three-Four Sets: Friday Press. 5/5 Swing. 20 Double KB Row. 8-12 … Continue reading →

Medium Day CHAIN: Swing, Snatch, Lunge x 5/5 (3 sets, 2:00 timer) TGU Swing (drill) + TGUs Three-Four Sets: Swing. 10/10 Friday Press. 5/5 Squat. 5 Double KB Row. 8 One-Two Sets: Hanging Leg Raise.10 Russian Twist. 10

Conditioning Station A: Double Swing (5), Clean (5), Push Press (5) Two-Hand Swing. 10 + Goblet Squat. 10 Station B: Swing, High Pull, Snatch. 5/5 Jump Back + Deadlift. 10 Station C: Double Row. 8 + Row. 5/5 Step-Ups. 8/8 … Continue reading →

Conditioning Warmup + CHAINS. 2 times through (2:00 timer): swing, high pull, snatch x 5/5 clean, squat, push press x 5/5 snatch, push press, squat x 5/5 Overhead Carry (heavy, with partner). 3 full laps L/R. Goblet Squat. 10 x … Continue reading →

Heavy Day Warmup + Overhead Carry 1/2 Windmills + TGUs (5 min.) Repeat: Bottoms-Up Clean. 5/5 Friday Press. 3/3 Chin/Pullup. 5 Squat. 5 Heavy, two-hand swing. 10 x 5 (1:00)