Sun Mon Tue Wed Thu Fri Sat

28

29

30

31

Aug | 1

2

3

4

5

  • 3 Position Snatch 1-1-1-1-1, rest 2:30
  • Row 3000 m TT

6

7

  • Shoulder Press : 8-8-8
  • Deadlift : 1-1-1-1-1
  • 3 RFT: Double Unders and Handstand Push-ups

8

9

  • 2 Position Clean & Jerk 1-1-1-1-1
  • 4x AMRAP 2 mins: Kettlebell Swings and Chest-to-bar Pull-ups
  • Weighted Pull-up : 1 Rep Max

10

  • Snatch : 1-1-1-1-1
  • Back Squat : 1-1-1-1-1
  • AMRAP 8 mins: Shoulder-to-Overheads, Front Rack Lunges and Box Jump Overs

11

12

13

  • Snatch Balance : 3-3-3-3-3
  • Weighted Pull-up : 2 Rep Max
  • 5 RFQ: Airdyne Bikes and Static Holds

14

  • Front Squat : 3-3-3-3-3-3
  • 4x AMRAP 2 mins: Double Unders and Overhead Plate Lunges
  • Bench Press : 10-10-10
  • Pendlay Row 10-10-10
  • 15-9-6: Handstand Push-ups and Pistols (Alternating Legs)s

15

16

  • 3 Position Snatch : 1-1-1-1-1-1
  • Run 2 mi TT

17

  • Clean & Jerk (3+1) 1-1-1-1
  • AMRAP 16 mins: Rows

18

19

20

21

22

23

24

25

26

27

28

29

30

31