If you’re sitting in front of a computer all day, the best way to pre-game your workout is to obsessively watch Olympic lifting videos. 

Watch – Catalyst Athletics YouTube channel. I especially like the videos with Greg’s commentary.

Warmup

Dynamic Athletic Movement

5 Sets R/L
Single Kettlebell Warmup Flow

3 x
1 Swing
1 Clean + Press
1 Snatch
(after the 3rd snatch)
1 Reverse Getup

Lift

Levels 3/4
5 x 1+1+1+2 @ 85%
Clean Pull + Hang Power Clean + Power Clean (from floor) + 2 Front Squats

Level 2
Clean Progression + Light Power Clean Practice

Level 0/1
Clean Progression with PVC pipe + practice with empty bar 

Conditioning

Kettlebell Snatch Test 
5 Minutes AMRAP

L4 – 24/16, 100+ reps, full snatch (KB cannot come to the rack position on the way down) 
L3 – 22/14, 100+ reps, half snatch ok if necessary
L0-2 – go lighter, sub one-arm clean and press if snatch is too much