10-1
Swings
Clean + Press L+R
Snatch LL+R
Goblet Squat
Pushup

5 Turkish Getups L + R

Swings
25 Left
20 Right
15 Left
10 Right
5 Left

Rest 2:00
Swings
25 Right
20 Left
15 Right
10 Left
5 Right

Rest 2:00
Swings
25 Left
20 Right
15 Left
10 Right
5 Left

Rest 2:00
Swings
25 Right
20 Left
15 Right
10 Left
5 Right

My actual practice today:

Clean and Press Ladders (R+L)
1-2-3
Supersetted with:

Pullup Ladders
1-2-3

4 Rounds

Do one clean and press L+R, then do one pullup. Two C+P, Two Pullups, 3 C+P, 3 Pullups.

25 Power swings

Snatch ladder L+R
1-2-3-4
6 Rounds

100 swings

100 swings
Rest 2:00
100 swings
Rest 3:00
100 swings
Rest 4:00
100 Swings
Rest 5:00
100 Swings

Swings can be done two-handed, one-handed, or hand-to-hand. Just don’t set the weight down!

Snatch test

5:00
Target 100 snatches
Switch hands as often as necessary. Bell may be set down, but not dropped.
Men 24k bell
Ladies 16k bell

Baseline for 2012

5 Rounds of:

Bottoms-up Presses
5L + 5R

Turkish Getups L+R
Focus on technique, not speed

50 Swings
10 Clean + Jerk (L+R)
50 Swings
10 Snatches (L+R)
50 Swings
10 Clean + Presses (L+R)
50 Swings
10 Rack Squats (L+R)
50 Swings

Turkish Getups Alternate L+R

10 Power Swings
(A power swing is one swing, done from the starting position. Draw the ball back, swing it forward, and park it properly.)

Repeat 5 Times

8 Rounds

10 Swings L
5 Goblet Squats
10 Swings R
5 Goblet Squats
10 Snatches L
5 Goblet Squats
10 Snatches R
5 Goblet Squats