Use this Program as a standalone plan or Finisher.

Train 3x a week for 6weeks.

Here’s the breakdown:

Round 1: 10 double swings
Round 2: 8 swings + 2 cleans
Round 3: 6 swings + 2 cleans + 2 squats
Round 4: 4 swings + 2 cleans + 2 squats + 2 presses
Round 5: 2 swings + 2 cleans + 2 squats + 2 presses + 2 squats

Repeat again, this time switch Squat for the Press:

Round 1: 10 double swings
Round 2: 8 swings + 2 cleans
Round 3: 6 swings + 2 cleans + 2 presses
Round 4: 4 swings + 2 cleans + 2 presses + 2 squats
Round 5: 2 swings + 2 cleans + 2 presses + 2 squats + 2 presses

Alternate Heavy, Medium, and Light days.
For example, H: 24kg M: 20kg L: 16kg

Enjoy!