The Advanced

-Perform prescribe primer (warm up)

-Use a pair of kettlebells that you can easily press 10 times

-Perform this 3 day a week for 6 weeks

Workout 1

5 cleans

5 front squats

5 presses

5 front squats

5 presses

5 cleans

Rest 1:2 if experienced, otherwise rest 1:4

Workout 2

5 cleans

5 presses

5 front squats

5 presses

5 front squats

5 cleans

Rest 1:2 if experienced, otherwise rest 1:4

Workout 3

5 swings

5 cleans

5 front squats

5 presses

5 cleans and squats

5 cleans and presses

Rest 1:2 if experienced, otherwise rest 1:4

Progression

Week 1, 3 rounds

Week 2, 4 rounds

Week 3, 5 Rounds

Week 4, 5 rounds

Week 5, 6 rounds

Week 6, 7 rounds

After you finish the advanced go back and do the Basic for 8 weeks

The less stressful Advanced option

Perform prescribed reps and rest for 30 seconds until next reps

Rest 3 minutes between sets and do for the prescribed rounds