BuddBells.com

Warm-up: push up practice
Tabata burpee

Skill: bottom up practice: squat and press

Workout: 20 min quality rounds
5 bottom up press (dbl or single bell)
30 ft walk with bottom up bell
5 bottom up squat (double or single bell)
30 ft walking double swings
30 walking push (commando crawl)
30 walking lunge (with or with out weight) (forward or backward)

Warm-up: squat form and progression
Tabata squat

Skill: 1 arm swing
1 arm high pull

Workout: 5 min rounds
1st round: row machine (as many meters as possible)
2nd round: 10 swing, 10 high/low plank, 10 V-up
3rd round: snatches (as many as possible with perfect form)
4th round: 30 double unders, 5 clean/press/squat each side