Jan 12 - Monday: TGU 3/3 - x3Pistol 5/5 - OAPU 5/5 (select appropriate elevation for both exercises) - x4Alternating Swing 10/10 - x 4 Jan 13 - Tuesday: Dead Clean 5/5 - Military Press 5/5 - Push Press 5/5 -x3Heavy Kickstand DL 5/5 - Row 5/5 -x4Snatch 5/5 -x3 Jan 14 - ... READ the POST

Jan 5 - Monday: Arm Bar 3/3 - TGU 3/3 - x3SLDL 5/5 - Pushup 10)- x4Alternating Swing 10/10 - x 4 Jan 6 - Tuesday: Clean - Push Press -Jerk 5/5 -x3Sumo DL 10 - Row 5/5 - Goblet Squat 5 -x4Snatch 5/5 -x3 Jan 7- Wednesday Windmill 3/3 -x3SLDL 10/10 - Row 5/5 -x4Start / Stop Heavy Swing 5 ... READ the POST

Dec 29 - Monday: Arm Bar 3/3 - Crooked Arm Bar 3/3 - x3SLDL 5/5 - OAOL Plank :15 ea - x3Alternating Swing 5/5 - 1H Swing 5/5 -x5 Dec 30 - Tuesday: Clean - Squat - Press 5/5 - x4Heavy Goblet 5 - Pushup 10 - x3Snatch 5/5 - Swing 5/5 -x5 Dec 31- Wednesday Windmill 5/5 -x3Split Squat ... READ the POST

Dec 22 - Monday: TGU 3/3 - x3Pistol 3/3 - OAPU 3/3 (pick elevation) - x41H Swing 10/10 - x 4 Dec 23 - Tuesday: Clean and Press 5/5 -x3Sumo SQ 5 - Pull up or flex hang -x4Snatch 10/10 -x3 Dec 24- Wednesday Windmill 3/3 -x3Split Squat 10/10 - Dips 10 (Bench or Chair if home) -x4Start / ... READ the POST

Dec 15 - Monday: Arm Bar 3/3 - TGU 3/3 - x3SLDL 5/5 - OAPU 5/5 (select appropriate elevation) - x4Alternating Swing 10/10 - x 4 Dec 16 - Tuesday: Clean - Push Press -Jerk 5/5 -x3Sumo DL 10 - Row 5/5 - Goblet Squat 5 -x4Snatch 5/5 -x3 Dec 17- Wednesday Windmill 3/3 -x3Split Squat 10/10 ... READ the POST

Dec 8 - Monday: Glute Bridge 20 - Hollow Floor Press 5/5 - x 3Plank :30 sec - Squat 10 - x 3Alternating Swing 10/10 - x 4 Dec 9 - Tuesday: Clean and Jerk 5/5 -x3Pistol 2/2 - Kickstand DL 5/5 - Pull up x ? -x4Snatch 10/10 -x3 Dec 10 - Wednesday TGU 1/1 -x3Curtsy Lunge 10/10 - Row 5/5 ... READ the POST