Strength Every 90 seconds, for 18 minutes (3…

Strength KB single-leg deadlift x 8-10 reps…

Strength Every 90 seconds, for 18 minutes (3…

Strength Every 2 minutes, for 16 minutes (8 sets): Hang…

Strength Back Squat *Set 1 – 5 reps @ 65-70% *Set…

Strength Every 2 minutes, for 6 minutes (3 sets): Push…

Strength Three sets of: Bulgarian Split Squats…

Strength Every 2 minutes, for 16 minutes (8 sets)…

Strength Four sets of: Deadlift x 4-6 reps @ 30X1 Rest…

Strength 3 sets of: Push Press x 10 reps Rest…

Strength EMOM 15' : Minute 1 – Supine Ring Rows…

Strength   Five sets of: Push Press x 6 reps…

Strength Every 2 minutes, for 16 minutes (8 sets) of: Tempo…

Strength Five sets of: Push Press x 5-6 reps @ 11X2 Rest…

Strength Five sets of: Barbell Glute Bridges x 5 reps…

  Strength Shoulder Press Set 1 – 5 reps…

  Strength Every 90 seconds for 12 minutes…

  Strength Every 2 minutes, for 10 minutes…

  Strength Three sets of: Dumbbell Shoulder…

  Strength Every 90 seconds, for 15 minutes…

  Strength Every 2 minutes, for 10 minutes (5…

  Strength Every 90 seconds, for 15 minutes…

  Strength Every 2 minutes, for 16 minutes (8…

  Strength Barbell Glute Bridges x 6 reps @…

  Strength Every 3' for 15 minutes (5 sets): Floor…

  Strength 1 RM Back Squat 20'  

  Strength 5 sets: Barbell Glute Bridgesx…

  Strength   Four sets of: Bulgarian…

  Strength   Deadlift  (1 Rep Max) 10…

  Strength   Front Squat (1 Rep Max) 10…

  Strength   Shoulder Press (3x10 @70%) Every…

  Strength   Floor Press (5x1 @85%) Rest…

  Strength   Shoulder Press (5x1 @85%) Every…

  Strength   Floor Press (5x3 @80%) Every…

  Strength   Shoulder Press (5x3 @80%) Every…

  Strength   Floor Press (5x5 @77.5%) Every…

  Strength   Shoulder Press (5x5 @77.5%) Every…

  Strength   Floor Press (5x1 @82.5%) Every…

  Strength   Shoulder Press (5x1 @82.5%) Every…

  Strength   Floor Press (5x3 @77.5%) Every…

  Strength   Shoulder Press (5x3 @77.5%) Every…

  Strength   Floor Press (5x5 @ 75%) Every…

  Strength   Shoulder Press (5x5 @75%) Every…

  Strength   Deadlift (5x1 @80%) Every…

  Strength   Front Squat (5x1 @80%) Every…

  Strength Shoulder Press (5x3 @75%) Every…

  Strength Floor Press (5x5 @70%) Every 2 …

  Strength Shoulder Press (5x5 @70%) Every…

  Strength Floor Press (5 RM) 10 mins

  Strength Shoulder Press (5 RM) 10 mins …

  Strength Floor Press (3 RM) 10 mins

  Strength Shoulder Press (3 RM) 10 mins …

  Strength Floor Press (1 RM) 10 mins

  Strength Shoulder Press (1 RM) 10 mins …

  Strength: Hang power clean 3-3-3-3-3-3-3 …

  Strength Back Squat (5x1 @85%-95%) Every…

  Strength Clean and Jerk (6 Every min (10min…

Strength Shoulder Press (5x3 @ 70%-80%)

Strength   Back Squat (5x5 @70%-80%)

Strength EMOM 10 : 6 Clean and Jerk  

Shoulder Press (5x5 @40-50%) Banded (light resistanc…

Strength Back Squat (5x5 @40-50%) Banded (Light …

Strength Hang Power Clean (1 Muscle Clean + 3 Hang Power…

Strength Shoulder Press (5x5 @40-50%) Banded (light…

Strength Back Squat (5x5 @40-50%) Banded (Light …

Strength Thruster (7x1)  

Strength Shoulder Press (5x5 @40-50%) Banded (light…

Strength Back Squat (5x5 @40-50%) Banded (Light resist…

Strength 3 position Power Clean (5x 1) Power Clean+Hang…

Strength Shoulder Press (7x1 ) Rest 1:30 b/t sets

Strength Paused Front Squat (7x1 (3" pause at the bottom)) Rest…

Strength Power Clean (5x1 - 3 Clean Grip Deadlifts+ 2 HPC +…

Strength Shoulder Press (7x3 ) Rest 1:30 b/t sets

Paused Front Squat (7x3 (3sec pause at the bottom)) Use the…

Strength Push Press (10x2) Every min 2 Push press (10')

Push Press (10x3) Every min 3 Push press (10mins)

Front Squat (Heavy 1) In 10 mins work up to a Heavy 1 rep

Shoulder Press (Heavy 2) In 10 mins work up to a Heavy 2 re…

Front Squat (Heavy 3) In 10 mins work up to a Heavy 3 rep

Shoulder Press (8x2 @80%) Every 1:15

Shoulder Press (8×2 @80%) Every 1:15

Shoulder Press (6×4 @75%) Every 1:30

Shoulder Press (5×6 @70%) Every 1:30

Push Press Build to Heavy Set of 5

Build to a Heavy Complex 3-Position Power Clean + Split Jer…

Overhead Squat Build to a Heavy Double

Squat Snatch Build to a Heavy Single

Power Clean and Jerk Build to Heavy Single

Power Snatch Build to Heavy Single

Power Snatch Build to Heavy Set of 2

Clean and Jerk Build to a Heavy Single

Overhead Squat Heavy Single

3-Position Power Clean Build to a Heavy Complex

Back Squat 3 Sets of 5

3-Position Power Snatch Build to a Heavy Complex   …

Snatch (Snatch+Snatch Balance+OHS) 10'  

Clean and Jerk (Heavy Single (10'))  

Snatch Balance (10 mins)    

Power Snatch (Heavy 1 (10')) 3 Position (High-Hang/Above the…

Push Jerk (1 RM) 10 mins    

Power Snatch (Heavy 1 (10 mins)) Power Snatch + Squat Snatch…

Push Jerk (1.1.1.1.1) 10 min    

High Hang Power Snatch + OHS (Heavy 1 (10')) Snatch Grip Deadlift…

Push Jerk (1.1.1.1.1)      

Hang Snatch (Heavy 2 (10')) Snatch Grip Deadlift (5×3 @105…

Split Jerk (1.1.1.1.1) 10'    

Back Squat ( 1 Heavy Single )  12'  

Deadlift (8×3 @80%) Every 1:15  

Front Squat (3,2,1,1,1) 12' Heavy 3 Heavy 2 Heavy 1 …

Deadlift (3×2, 5×3 @80%) Every 1:15   …

Front Squat (3,2,1,1,1) 12' Heavy 3 Heavy 2 Heavy 1 …

Deadlift (5×2, 3×3 @80%) Every 1:15    …

Front Squat (3,2,1,1,1) 12' Heavy 3 Heavy 2 Heavy 1 …

Deadlift (7×2, 1×3 @80%) Every 1:15     …

Front Squat (3,2,1,1,1) 12 mins Heavy 3 Heavy 2 Heavy 1 …

Deadlift (Heavy Single Double) 10'

Deadlift (1 Rep Max) 10'

Back Squat ( 1 RM) 10'

Back Squat (6×5 @60%+20 of 1RM) Every minute (6')

Push Press (Heavy Double) 10' to work up to a Heavy Doubl…

Back Squat (6×5 @60%+15 of 1RM) Every min (6mins)

Push Press (Heavy Single) 10 mins to work up to a Heavy Sin…

Back Squat (6×5 @60%+25 of 1RM) Every min (6mins)

Push Press (Heavy Triple) 10' to work up to a Heavy 3

Back Squat (6×5 @60%+15 of 1RM) Every min (6mins), perform…

Push Press (6×6) Complete a set every 1:30 !

Back Squat (6×5 @60%+5 of 1RM) Every min (6mins)  

Push Press (4×10) Complete a set every 2 mins

Bench Press (7×5)

Deficit Deadlifts (6×6) Complete every 1:15

Deficit Deadlifts (10×3)    Complete every 1:15 …

Floor Press (7×5 )    Complete on the 2'

Deficit Deadlifts (6×6)   Complete on the 2 mins

Snatch (10×1 @80-85%) Complete a rep every 1:15 Snatch…

Front Squat (5×8 @60%+5 Kg) Perform a set every 1:45

Snatch (6×3 @70-75% of 1RM) Complete a set Every 1:45 Snatch…

Three position Squat Snatch (6×3 (High Hang+Hang+Snatch) @60%of…

  Front Squat (5×8 @60%+2,5 kg) Perform a set every…

  Front Squat (4×10 @50%+2,5) Perform a set every…

Front Squat (6×6 @70%) Perform a set every 2 mins

  Snatch (8×2 @70% of 1RM)   Snatch Pull…

  Front Squat (4×10 @50%) Perform a set every 2:…

Olympic Lifting Total (Total Weight) Snatch (1 rep max) Clean…

  Front Squat (1 Rep Max) 10'

  Dead- Stop Front Squats (5×1 @90% ) *Complete a set…

Hang Power Clean (7×2 @75% of 1RM) *Perform a set every minute…

Dead- Stop Front Squats (5×3 @80% )

Hang Power Clean (7×1 @80% of 1RM) *Perform a set every 1:15…

Dead- Stop Front Squats (5×2 @85% )

Hang Power Clean (7×3 @70% of 1RM) *Perform a set every 1:…

Bench Press (Heavy Double (12mins))

Dead- Stop Front Squats (Heavy Double (12 mins))

Hang Clean (Heavy Triple (12 mins)) These are Hang Squat Cl…

Dead- Stop Front Squats (Heavy Triple (12 mins))

Push Press (Max Push Press) Take 10 Minutes to find a max…

Hang Power Clean (5 Rep Max) *15 mins to establish 5 rep max…

Overhead Squat (10×3 @85% of 90% (1RM)) *Perform 1 set every…

Deadlift (1×2; 7×3 @ 80% ) Complete a set every 1:15

Push Press (1×2; 7×3 @ 80% ) 1×2; 7×3 @ 80% Complete…

Push Press (80%x(2×2, 6×3) ) *Perform one set every 1:15…

Deadlift (80%x(3×2, 5×3) ) *Perform one set every 1:15 until…

Overhead Squat (6×6@70% of 90% (1RM OHS)) *Perform 1 set…

Deadlift (80%x(4×2, 4×3) ) *Perform one set every 1:15 until…

Bear Complex (1 Rep Max) Power Clean Front Squat Push…

Overhead Squat (8×4@80% of 90% (1RM OHS)) *Cada1:30

Deadlift (80%x(6×2, 2×3) ) *Perform one set every 1:15 until…

Overhead Squat (7×5@75% of 90% (1RM OHS)) *Perform 1 set…

Overhead Squat (6×6@70% of 90% (1RM OHS)) *Perform 1 set…

Deadlift (80%x(7×2, 1×3) ) *Perform one set every 1:15 until…

Overhead Squat (1 Rep Max) * 10 mins to establish 1 Rep OHS…

Deadlift (8×2 (80%)) *Complete 2 deadlifts every 2 mins for…

Push Press (1 Rep Max) * 10 mins to establish 1 Rep Max *

Squat Clean (1 Rep Max) * 10 mins to establish 1 Rep Max …

Squat Clean + Front Squat (10×3 @85% of 90% (1RM SC)) Every…

Power Snatch (10×3 @85% of 90% (Max Snatch)) Touch and Go!!!!…

Power Snatch (8×4 @80% of 90% (Max Snatch)) Touch and Go!!!!…

Squat Clean + Front Squat (10×3 @85% of 90% (1RM SC)) Every…

Power Snatch (7×5 @75% of 90% (Max Snatch)) * Complete a…

Snatch (6×6) 6×6 of 70% of 90% Max Snatch. *Complete…

Shoulder Press (1 Rep Max )

Front Squat (1 Rep Max )

Shoulder Press 40%x5 50%x5 60%x5

Front Squat 75% of 90% x 5 85% of 90% x 3 95% of 90%…

Front Squat 65% of 90% x5 75% of 90% x5 85% of 90% x5+

Shoulder Press 65% of 90% x5 75% of 90% x5 85% of 90% x…

Shoulder Press 40% of 1RM x5 50% of 1RM x5 60% of 1RM x5

Front Squat 75% of 90%(1RM) x5 85% of 90%(1RM) x3 95% of…

Shoulder Press 65% of 90%(1RM) x5 75% of 90%(1RM) x5 85%…

Shoulder Press (1 Rep Max (10 mins))

Front Squat (85%x3x3) * Every 3 mins complete 3 reps for 3…

Power Clean (Every Min (10mins) 3 PC@75%)

Every Min (10mins) 3 Power Snatch@75%

Shoulder Press (Every min (10 mins) 3 Shoulder Press *) *…

Front Squat (75%x3x10) * Complete 3 Front Squat Every min…

Front Squat @70% 3x10 (Every 1:15)

Back Squat (1 Rep Max ) Work up to a 1 RM Back Squat in 5…

Strength 10 min EMOM: • 1 Snatch Balance • 1 OHS Increase…

Back Squat (2×2 @100%) Bench Press (2×2 @100%) Alternating…

Back Squat (3×3 @95%) Bench Press (3×3 @95%)  Alternating…

  Back Squat (6×2 @80%) Bench Press (6×2 @80% )…

  Back Squat (6×2 @80%) Bench Press (6×2 @80%) Alternating…

Back Squat (6×5 @80%) Bench Press (6×5 @80%) Alternating…

Back Squat (6×4 @(80%) ) Bench Press (6×4 @80% ) Alternating…

Back Squat (6×2 @ 80%) Bench Press (6×2 @ 80%) Strength: Alternating…

Back Squat (6×2 @(80%)  Bench Press (6×2 @80%)   Alternating…

Power Clean (3 Reps Every min (10 mins) @75%)

1 Power Snatch + 1 Squat Snatch + 1 OHS (5 sets x 1+1+1) Work…

Bear Complex (10 mins to establish a 1RM) Power Clean Front…

Deadlift (1 Rep Max (10 mins)) Work up to a Heavy Single in…

Deadlift (4×8 (Every 3 mins))  

Back Squat (4×8 (Every 3 mins))  

Bench Press (4×10 (Every 3 mins))  

Deadlift (4×12 (Every 3 mins))  

Back Squat (4×12 (Every 3 mins))  

Box Back Squat (3 Reps Every Minute (10 mins) @70% of BS) …

Bench Press (4×10 (Every 3 mins))  

  Every minute on the minute for 10 minutes: 6 Power…

Deadlift (4×12 (Complete a set Every 3 mins))

Floor Press 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5…

    C&J • 5 reps a@ 50% of 1RM •…

      High-Hang Power Snatch (Complete…

      Bench Press (5×2 @80% 3×3 @80%…

    Bench Press (6×2 @80% 2×3 @80% (Complete…

    Paused Front Squat (6×3@65% of 1RM Front…

Bench Press (7x2 @80% 1x3 @80% (Complete a set every 1:3…

Bench Press (Every 1:30 complete 2 Bench Press (8rds) @80%)…

Bench Press (work up to heavy single, 15 min)   …

Front Squat (5 reps @70% 3 reps @80% 5×1 @90%)   �…

Front Squat   3 reps every min (10 mins) @80% …

Bench Press   3 reps every min (10 mins) @80% …

Shoulder Press (Every min 3 (10mins) @70%)     �…

Skill/Drills Kipping         &…

Bench Press 8 Reps Every 2 Mins (10 mins) @70%   …

  Bench Press   (3 Reps Every Min. (10mins) @75%)…

Back Squat   (3 Reps Every Min. (10mins) @75%) …

Floor Press 5-5-5-5-5-5 @80%          …

Floor Press 3-3-3-3-3-3-3         &nbs…

Press 5-5-5-5-5               …

  High Hang Power Snatch + OHS (7×1+1 )   …

  Heaving Snatch Balance (8×3 (70% of max Snatch)) …

  Skill Sots press 5x5     …

Overhead Squat (3×10 )         &…

Bench Press (Work Up to 1 Rep Max Bench Press (15mins)) &…

Front Squat (Work up to 1 Rep Max (15mins))   &nb…

Power Snatch (12mins Work up to Heavy 2 rep Max (Touch &…

Front Squat (8×3 @80%)           …

    Bench Press (8×3 @80%)       …

    Clean (7×2 @75%)         …

Snatch (7×2 @75%)             &n…

Front Squat (4×2,4×3 @80%)        …

Bench Press (4×2, 4×3 @80%)         &nb…

Front Squat (5×2, 3×3 @ 80%)         &n…

Snatch (10x(2+1) @70%) 2 Snatch Pulls + Hang Snatch (Below…

Clean (10x(2+1) @70%) 2 Clean Pulls + Hang Clean (Below the…

Front Squat   7×2   1×3  @ 80%     …

Bench Press 7×2 1×3 @80%       …

3 RDS: 5 Back Squat 40 m sprint * 3 minutes to complete…

3 Rounds Every 3 mins Max Unbroken Strict Pull ups …

Floor Press 5-5-5-5-5         …

Shoulder Press 8×3 @ 80%         …

Every minute for 20 min, Alternating movements Odd minutes…

Shoulder Press    1×2 (80%) 7×3 (80%)    1×2…