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Warm-up:
TGU step-by-step progression 1 each side
Skill:
bent press
Workout:
light-med weight:
10 double swings
10 double clean press
10 double clean squat
10 double snatch
med-heavy weight:
10 double swings
10 double clean press
10 double clean squat
10 double snatch
med-heavy weight
5 snatch press
5 swing clean squat
5 clean squat press snatch
As many rounds as you see fit.
Enjoy!

Warm-up:
30yrds bear crawls
30yrds plank walk-outs
30yrds jump squats
30yrds high skips
30yrds low lunge
30yrds high skips
Workout:
Partner spiking drills X20reps 5 rounds
Partner workout:
#1 partner 1min squats
#2 partner 1min burpees
Switch after 1min 3 rounds
3 rounds
run 300m
#1 partner 1min alternating snatches
#2 partner 1min plank clock taps
switch after 1min 3 rounds
run 300m
#1 partner sumo deadlift high pull to a sprawl
#2 partner donkey kicks
switch after 1min 3 rounds
run 300m
Enjoy!!

Warm-up: 4 rounds
50 jump rope
20 russian twists each side
10 single leg jumps
15 hindu push-ups
50 jumping jacks
20 prone cobras

Workout: 15 min AMRAP
20 double swings
10 renegade row (5 each side)
10 double thrusters
15 shoulder bridge presses each side
This workout is from Robert Wessels! Enjoy!

Warm-up:
High/Low plank tabata
Skill:
OH squats
Workout: 21,15,10,5,6,3
Knees to elbows on the floor
Snatches from the floor each side
Bent row each side
Front kicks each side
Do 21 reps of everything, then 15 of everything,etc.
Enjoy!!

Warm-up
Swing/burpee tabata.
20sec swing, rest 10sec, 20sec burpee…… 4 more rounds for a total of 4 min
Skill:
Jerks
Workout:
Partner Holds
100 double thrusters
200 double squats
Reps split between partners. As one person is doing their reps the other person is holding their weights. If either person needs to set their weight down both people set it down. Split the reps and exercises up as you want. Prepare for the beat down.
Enjoy!

Warmup:
Push up drills. I will post the full drill in another “how to” post.

Workout: * 20 swings
Seated floor press X5 each side
*
Kneeling Press X5 each side
*
Standing one leg press X5 each side (stand on the leg you are using to press. Left side press, stand on left leg)
*
Heavy goblet squat X5
*
Heavy double squats X5
*
Goblet KB overhead squat X5
*
2 rounds
Enjoy!

Warm-up:
Get-up sit-up tabata
Skill:
Single leg dead lift practice; one bell, two bell, all variations (bell in right hand, left leg working) etc.
Workout:AMRAP 20min
5 double snatches
5 pistol deck squat (squat down on one leg, stand up on 2 legs) each side
5 push-up to renegade row (one push up on bells, row on each side=1 rep)
Shoot for 10-12 rounds
enjoy!!

Skill Warm-up:
Slow Press Practice: 10 sec press, hold 5 sec, 10 sec pull down X 3reps each side 3 rounds
Push Press Practice X 2set of 10 reps
Workout: * 20 overhead swings
*
30 Explosive push ups
*
30 plyo lunge each side
*
30 V-ups
*
30 plyo push ups
*
30 prison jump squats
*
30 hindu push ups
*
30 burpees
*
30 mnt climbers
*
Enjoy!

Warm-up:
Deck squat to forearm Tabata. 20sec work 10 sec rest for 8 rounds.

Skill:
Cleans
Loaded cleans (Clean 2 bells and hold for 1min, rest 30 sec, hold 1:30, rest 30 sec, hold 1min)

Workout:
2min drill. 10 rounds. Running clock, do the exercise (should take about 1min 30sec) start the next round on the 4th min. Every 2 min start the round.
30 sec jump rope
10 swings
5 two step dead lift (deadlift, sumo deadlift high pull, sprawl)
5 double crunch
enjoy!!

Heavy Pressing Day:
I have been playing with a couple pressing techniques: tight rope and back-up press
Tight rope technique is putting the feet in line like walking a tight rope. The object is to contract the inner thighs for a stronger press. The carry-over to the press with the legs in a clean stance is huge. Have a strong base and the press with be stronger.
Back-up press is spotting the rep with the empty hand. When the press hits a sticking point reach across the body and give the bell a little push.

Workout: AMRAP 20 min
TGU to 3 squat push press (long Push Press) to TGDown each side.
1 pistol each side
5 donkey kicks
Have fun. Practice with focus and intent!