Pat Flynn & Mark Sisson Routine...

from pat flynn (rkc) site
Did this today (w/ 16's since heavy bells are @ Y):
KB Sandwich (1 rep):
Dbl Cl + Push up (on handles)
Dbl Cl + Front Squat + Push up
Dbl Cl + Front Squat + Press + Push up
Dbl Cl + Front Squat + Press + Dbl Snatch + Push up
Dbl Cl + Front Squat + Press + Dbl Snatch + Renegade Rows + Push up
Repeat 3x
(Need dbl-20's to make this appropriate)

High Voltage KB Complex (5reps each)(one arm):
Swings, Cleans, High Pulls, Snatch, Jerk
repeat for Right Side...
Repeat 2x, then tore callus.
At this point 16k's were a smidge too light, but 20k's might have been too much.

Next up, 1 cycle of Primal Blueprint Fintess routine
50 Pushups
12 Pullups
25/25 Bulgarian Split Squats
15 Divebombers
90s SuperPlanks (up/downs)
45s/45s Pulsing Side Plank