Sun Mon Tue Wed Thu Fri Sat

26

27

28

29

30

31

  • AMRAP 20 mins: Alternating Single Arm Dumbbell Devil Press, 200 m, Single Arm Dumbbell Thrusters, and 5 more

Aug | 1

2

3

  • Hang Snatch 5x3
  • 3 Power Clean + 3 Push Jerk 5x1
  • Back Squat 4x7

4

  • Hang Clean 5x3
  • Power Snatch 5x3
  • Pause Snatch Pull 5-4-3-3
  • 2x RFT: Ski Erg Calories, Toes-to-bars, Air Squats, and 2 more

5

  • 2 Pause Split Jerk + 1 Split Jerk 5x1
  • Snatch Balance : 5x3
  • Shoulder Press 4x7
  • Alt EMOM 20 mins: Row (calories)s and Push-ups

6

  • 4x AMRAP 4 mins: Toes-to-bars, Thrusters, Toes-to-bars, and 3 more
  • Clean Deadlift On Riser 5-4-3-3
  • Glute Ham Raises : 5x3

7

  • Snatch 3-2-1-1-1-2
  • Clean & Jerk 3-2-1-1-1-2
  • Front Squat 5-4-3-3

8

  • Squat Clean : 2 Rep Max

9

10

11

  • Hang Snatch : 3-3-3-3-3
  • 3 Power Clean + 3 Push Jerk 1-1-1-1-1
  • Back Squat : 5x5
  • Dork

12

  • Hang Clean : 3-3-3-3-3
  • Power Snatch : 3-3-3-3-3
  • Pause Snatch Pull 5-4-3-3
  • 2x RFT: Standing Bike Erg Calories, Strict Pull-ups, Standing Bike Erg Calories, and 3 more

13

  • 2 Pause Split Jerk + 1 Split Jerk 1-1-1-1-1
  • Snatch Balance : 3-3-3-3-3
  • Shoulder Press : 5x5

14

  • Clean Deadlift On Riser 5-4-3-3

15

  • Snatch 3-2-1-1-1-2
  • Clean & Jerk 3-2-1-1-1-2
  • Front Squat 5-4-3-3

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Sep | 1

2

3

4

5