Sun Mon Tue Wed Thu Fri Sat

26

27

  • Power Snatch + 2 Snatch 1-1-1-1-1
  • Split Jerk : 3-3-3-3-3
  • Clean Pull 7-7-5-5-5
  • Anderson Squat 5 Reps
  • Pause Back Squat 5
  • Back Squat : 1x5
  • Weighted Walking Lunge 15-15-15-15

28

  • Power Clean + 2 Clean 1-1-1-1-1
  • Clean High Pull 5-5-5-5-5
  • Snatch Balance : 3-3-3-3-3
  • Pause Bench Press 5-5-5
  • Alt EMOM 15 mins: Double Unders, Russian Kettlebell Swings, and Push-ups

29

  • Trail Run 6 mi TT
  • Muscle Snatch 5-4-3-3
  • 3 Position Clean : 1-1-1-1-1
  • 1 1/4 Front Squat 5
  • Pause Front Squat 5-5
  • Pause Deadlift 5-5-5

30

  • Tempo Shoulder Press 5-5-5

31

  • Run 2 mi TT
  • 3 Position Snatch : 1-1-1-1-1
  • Snatch Pull 7-7-5-5-5
  • Back Squat 6-6-6-4-4-4-4

Aug | 1

  • Strict Pull-ups : 3x Max Rep
  • AMRAP 30 mins: Rows, GHD Sit-ups, Single Arm Dumbbell Hang Clean & Jerks, and GHD Hip Extensions
  • Snatch 3-2-1-1-1-1
  • Clean & Jerk 3-2-1-1-1-1
  • Snatch Shrug 8-8-8-8-8
  • Romanian Deadlift : 8-8-8-8-8

2

3

  • Power Snatch + 2 Snatch 1-1-1-1-1
  • Split Jerk : 3-3-3-3-3
  • Clean Pull : 5-5-5-5-5
  • Back Squat 5-5-6
  • Weighted Walking Lunge 15-15-15-15
  • Run : 3x 800 m

4

  • Power Clean + 2 Clean 1-1-1-1-1
  • Snatch Balance : 3-3-3-3-3
  • Snatch High Pull 3-3-3-3-3
  • Bench Press 5-5-6

5

  • Trail Run 8 mi TT
  • Muscle Snatch 5-4-3-3
  • 3 Position Clean : 1-1-1-1-1
  • Front Squat 5-5-12
  • Deadlift 5-5-10

6

  • Shoulder Press 5-5-8

7

  • Run 2.5 mi TT
  • 3 Position Snatch : 1-1-1-1-1
  • Snatch Pull : 5-5-5-5-5
  • Snatch Push Press 5-5-5-5-5
  • Back Squat 5-5-4-3-3
  • Hip Thrust 8-10-15

8

  • Snatch 3-2-1-1-1-1
  • Clean & Jerk 3-2-1-1-1-1
  • Clean Shrug 6-6-6-6-6
  • Romanian Deadlift : 8-8-8-8-8
  • Alt EMOM 15 mins: Row Calories, Russian Kettlebell Swings, and Russian Twists

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Sep | 1

2

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5