Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

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

2

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

3

4

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

5

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

7

8

  • 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

  • Front Squat : 5x4 at 75% 1RM

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3