BuddBells.com

Warm-up:
Negative K2E practice
Alternating double clean progression

Skill: Done on Bells
Plank, planche push-up, knee tuck, head stand, L-sit

Workout: 4 rounds: 45sec work/ 15 sec rest
TRX hand walking
Double under practice
Alternating snatch press practice with heavy bell
Deck squat donkey kick
Hand to Hand drills

Warm-up:
Janda sit-up progression
10 Double gun slinger swings
10 Star jumps

Skill: double clean and squat practice

Workout: Dan John Simple Gasser
8 cleans/ 3 squats each side
5 cleans/ 2 squats each side
3 cleans/ 1 squat each side
Don’t put the bell down the entire time

Warm-up:
1min rack hold each side
10 min: VO2 cleans (15sec/15sec)

Skill: jerk

Workout: breathing ladder
3:1 ratio (3 clean jerk: 1 breath)
3, 6, 9, 12, 15 clean jerk on right with corresponding breaths
3, 6, 9, 12, 15 clean jerk on left with corresponding breaths

Warm-down: pull-up and row machine practice