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30

31

Jan | 1

2

3

  • Workout icon width 15 Lifting: Cleans, Jerk Dips and Jerk Drives
  • Workout icon width 15 Jerk : 3x3 at 80% 1RM
  • Workout icon width 15 Jerk 3

4

5

  • Workout icon width 15 3 Position Snatch 1
  • Workout icon width 15 Lifting: 3 Position Snatches and Snatches
  • Workout icon width 15 Snatch : 1x1
  • Workout icon width 15 Lifting: Push Press, Push Jerks and Split Jerks

6

7

8

  • Workout icon width 15 Slow Pull Clean : 3 @ 75%, 3 @ 80%, 3 @ 85%
  • Workout icon width 15 Lifting: Jerk Dip W/Pauses, Jerk Drives and Jerks

9

10

  • Workout icon width 15 Lifting: Muscle Snatch + Overhead Squats, Power Snatch + Overhead Squats and Snatches

11

12

  • Workout icon width 15 Pause Snatch 2-2-2-2-2
  • Workout icon width 15 4 RFT: Cleans, Clusters, and Thrusters
  • Workout icon width 15 2 RFT: Sandbag Box Step-ups, Ab Wheel Roll Outs, and Single Arm Russian Kettlebell Swings

13

14

15

  • Workout icon width 15 Every 1:30 for 15 mins: No Hook No Feet Snatch
  • Workout icon width 15 Snatch Pull : 3 @ 90%, 3 @ 95%, 3 @ 100%
  • Workout icon width 15 Snatch Pull 3
  • Workout icon width 15 1 1/4 Front Squat 5x2, rest 2 mins
  • Workout icon width 15 3 RFT: Strict Chin-ups, GHD Hip Extensions, Push Up (To Side Plank)s and Side Plank + Hip Dips

16

17

  • Workout icon width 15 Jerk + Overhead Hold : 3 @ 60%, 3 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 80%, 2 @ 80%
  • Workout icon width 15 Slow Pull Clean : 3 @ 60%, 3 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 80%, 2 @ 80%
  • Workout icon width 15 Clean Pull + 3 Second Eccentric : 5x2 at 95% 1RM

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20

21

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24

25

26

27

28

29

30

31

Feb | 1

2