BUDDBELLS.com

Warm-up with planks and windmills. Do the warm-up, you will thank me later!
Workout:
50 double swings
50 air squats
40 double cleans
40 jumping lunges
30 double squats
30 burpee star jumps
20 double snatches
20 box jumps
10 double press
10 high/low plank with pushup

This is a great way to warm- up and not just for this week.
Grab a bell that you can balance on as in a Renegade Row, brace yourself like you will be doing a one-arm push up, your free arm travels around your side in a half clock motion. 5 reps on each side. Franz Snideman was first to show me this exercise and it is a beauty!
Then grab the same bell and do ten Weiski’s. Nice and slow and don’t do bad squats! Redo the rep if your hips come up before your shoulders start to move. Enjoy!!
Check it out:

Bottom Up Clean practice. Progressive weight: 5 reps each side for 3 rounds

Light, Medium and Heavy weight:
2 hand swings all weights x10
Hindu pushups X10
2 hand swings (AW) x10
Deck squat X10
2 hand swings x10
V ups x10

Same weight:
Goblet squat in place of swings

12 rounds of VO2 max 15/15 snatches

Enjoy!!