Medium Day Warmup Double KB Complex (4 sets, 1:30 timer): Swing x 5 + Snatch x 5 + Push Press x 5 + Squat x 5 Three-Four Sets: Double Press. 5 Swing. 20 Pull/Chinup. 3-5 Lunge. 5/5 – 8/8 One-Two … Continue reading →

Conditioning Station A: Step Forward/Back Lunge. 5/5 Snatch. 10/10 Station B: Jump Back + Deadlift. 10 Clean + Press. 6/6 Station C: Swing. 10 + Goblet Squat. 10 Double Clean. 8 + Row. 8 Extra Sets (2 sets each): Pushups … Continue reading →

Conditioning Warmup + 100 Snatches (warmup weight) KB Chain x 3 sets (2:30 timer) Swing, High Pull, Clean, Squat x 5/5 Alternate, 3 sets each (1:30 timer): Split Squat. 15/15, 10/10, 12/12 Swing. 10 + 10 (drop set) Pushups. 30-50 … Continue reading →

Heavy Day Warmup Three sets each, alternating (1:00): Double Swing. 5 + Snatch. 5 Double Clean. 5 + Lunge. 5/5 Repeat 3+: Press. Heavy singles (max) Snatch. 5/5 Pullup/Chinup singles (max) Squat. 5 Single-Hand Swing (each set 1:00): 7/7, 8/8, … Continue reading →

Medium Day Warmup Double KB Chain/Complex (4 sets, 1:30 timer): (Swing + Snatch x 5) + Push Press x 5 + Squat x 5 Three-Four Sets: Strict Press. 5/5 Swing. 25 Pull/Chinups. 5 Lunge. 5/5 – 8/8 One-Two Sets: Leg … Continue reading →