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30

Jul | 1

  • Snatch : 1x3 at 60% 1RM
  • Snatch : 1x3 at 65% 1RM
  • Snatch : 1x3 at 70% 1RM
  • Snatch : 1x3 at 75% 1RM
  • Back Squat : 5x6 at 75% 1RM
  • 4 RFT: Wall Balls, Row Calories, Box Jumps and Dumbbell Snatches
  • Snatch Pull : 4x3
  • Snatch : 1x3 at 75% 1RM
  • Snatch : 1x3 at 75% 1RM
  • 5 RF-ME: Muscle-ups

2

  • Every 1 min for 4 mins: Snatches
  • Every 1 min for 4 mins: Clean & Jerks
  • Glen

3

  • FT: Deadlifts and GHD Sit-ups
  • Push Press : 5x5 at 75% 1RM
  • Push Jerk : 5x3 at 65% 1RM
  • Power Clean : 5x3 at 75% 1RM

4

5

  • 3 Power Clean + 1 Push Jerk 1-1-1-1-1-1
  • Front Squat : 5x4 at 75% 1RM
  • 10 RFT: Squat Cleans, 200 m and Double Unders
  • Clean Pull : 4x3

6

  • Every 1 min for 10 mins: Power Cleans, Front Squats and Push Jerks
  • 3 RFT: Row Calories, Toes-to-bars and Hang Power Snatches
  • Alt EMOM 12 mins: Push-ups and Strict Pull-ups

7

8

  • Back Squat : 5x6 at 78% 1RM
  • Snatch Pull : 4x3 at 100% 1RM
  • Snatch : 1x3 at 60% 1RM
  • Snatch : 1x3 at 65% 1RM
  • Snatch : 1x3 at 70% 1RM
  • Snatch : 1x3 at 75% 1RM
  • Snatch : 3x3 at 80% 1RM
  • Muscle-ups : 4x Max Rep
  • 27-21-15-9: Row Calories, Kettlebell Swings and Overhead Squats

9

  • AMRAP 5 mins w/ Buy-in: 600 m, Deadlifts and Bar Facing Burpees
  • Every 1 min for 4 mins: Snatches
  • Every 1 min for 4 mins: Clean & Jerks
  • AMRAP 5 mins w/ Buy-in: 400 m, Deadlifts and Bar Facing Burpees
  • AMRAP 5 mins w/ Buy-in: 200 m, Deadlifts and Bar Facing Burpees

10

  • Front Squat : 1 Rep Max
  • Push Press : 5x5 at 77% 1RM
  • Push Jerk : 5x3 at 80% 1RM
  • Power Clean : 3x3 at 75% 1RM
  • Power Clean : 2x2 at 80% 1RM
  • FT: Rows and Double Unders; 10x Pull-ups, Push-ups and Air Squats

11

12

  • 3 Clean + 1 Push Jerk : 1-1-1-1-1-1
  • Clean Pull : 4x3 at 100% 1RM
  • Front Squat : 5x4 at 78% 1RM
  • AMReps 8 mins (3,6,9,...): Thrusters and Toes-to-bars

13

  • Every 1 min for 5 mins: Power Cleans, Front Squats and Push Jerks
  • FT: 600 m; 2x Deadlifts, Hang Power Cleans and Push Jerks; 600 m; 2x...

14

15

  • Power Snatch : 3x3 at 70% 1RM
  • Overhead Squat : 3x3 at 70% 1RM
  • Snatch Pull : 3x3 at 80% 1RM
  • Muscle-ups : 3x Max Rep, rest 1:10
  • Chipper: Dumbbell Snatches, Row Calories, Dumbbell Snatches, 9 and more

16

  • Every 1 min for 5 mins: Snatches
  • Every 1 min for 5 mins: Clean & Jerks
  • Back Squat : 1 Rep Max
  • AMReps 5 mins: Round Of "The Chief"s and Max Calories On Rowers
  • AMReps 5 mins: Round Of "The Chief"s and Max Calories On Rowers
  • AMReps 5 mins: Round Of "The Chief"s and Max Calories On Rowers

17

  • AMRAP 9 mins: Strict Pull-ups and Front Squats
  • Clean Pull : 3x3 at 80% 1RM
  • Power Clean : 3x3 at 70% 1RM
  • Back Squat : 3x5 at 75% 1RM

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31

Aug | 1

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