INTERVALS (Exercising and resting for pre-determined amounts of time)

30 seconds on, 30 off 

Two hand swing 

Push press R 

Push press L 

Goblet squat 

Row R 

Row L 

Snatch R 

Snatch L 

Take one min rest and repeat 2-4 more times.

20 seconds on, 10 off 

Two hand swing 

Row L 

Two hand swing 

Row R 

Repeat 2 more times. 

15 seconds on, 15 off. 

Snatch L 

Snatch R 

Push ups 

Goblet squat or body weight squat 

Repeat 10 times for a 20 min workout 

CHAINS (performing one rep of each movement equals one time through the chain)

Swing – Snatch – Squat – Press 

Repeat chain 5 times, then put bell down and rest, before repeating on other side. Thats one round. 

Do as many quality rounds as you can within 10-20 minutes. 

Row – Swing – Clean – squat – Press 

Repeat chain 5 times, then put bell down and rest, before repeating on other side. Thats one round. 

Do as many quality rounds as you can within 10-20 minutes.

Swing – Clean – Forward Lunge – Push press 

Repeat chain 5 times, then put bell down and rest, before repeating on other side. Thats one round. 

Do as many quality rounds as you can within 10-20 minutes.

COMPLEXES  (Multiple reps of each movement in the chain)

Swing x 5 

Snatch  x 5 

Squat x 5 

Press x 5 

Do all of the above on one side, then rest/recover before hitting it on the other side. 

Then rest before getting another round. Do as many high quality rounds as possible in 10-20 minutes. 

Row x 5 

Clean x 5 

Forward lunge x 5 

Push press x 5 

Do all of the above on one side, then rest/recover before hitting it on the other side. 

Then rest before getting another round. Do as many high quality rounds as possible in 10-20 minutes.

Swing x 5 

Clean and press x 5 

Racked reverse lunge x 5 

Squat x 5 

Do all of the above on one side, then rest/recover before hitting it on the other side. 

Then rest before getting another round. Do as many high quality rounds as possible in 10-20 minutes.

ASCENDING/DESCENDING LADDERS (One exercise increase in reps, the other decreases)

Push up 1-10

Snatch 10-1 

Perform one push up, followed by 10 snatches on each arm. Then two push ups, and 9 snatches on each arm. You get the idea. 

Continue working, rest as needed until you are all the way down/up the ladder.

Clean and press 1-5 

Goblet squat 5-1 

As above, but repeat this one 2 or 3 times, taking rest as needed. 

Two hand swing 2-4-6-8-10-12-14-16-18-20

Push up 10-1

Repeat once, or choose another short workout to do afterwards.