Sun Mon Tue Wed Thu Fri Sat

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31

  • Halting Clean 5x2
  • Snatch Grip Behind-the-Neck Strict Press 5-5-5-5
  • Clean Pull 4x4
  • Bar Hang : 4x Max Hold
  • Split Jerk Strict Press 4x8
  • Alt EMOM 15 mins: Double Unders, Russian Kettlebell Swings, and Double Kettlebell Thrusters

Aug | 1

  • 1 Pause Front Squat + 2 Front Squat : 4x3
  • Snatch High Pull 4x4
  • Incline Bench Press (Close Grip) 8-8-8-8
  • Side Plank : 4x 60 secs
  • Every 5 mins for 20 mins: Burpee Box Jump Overs, GHD Sit-ups, Wall Balls, and Rope Climbs

2

  • Pause Back Squat 5x5
  • Belt Squat 10-10-10
  • Deficit Romanian Deadlift 6-6-6
  • Weighted Box Step-up 6-6-6

3

  • AMRAP 20 mins: Row Calories, Alternating Dumbbell Snatches, and Handstand Push-ups
  • 5x RFT: Double Unders, Deadlifts, Hang Power Cleans, and Shoulder-to-Overheads

4

5

6

  • 3 Position Snatch : 1-1-1-1-1
  • 3k Row
  • Shoulder Press : 8-8-8
  • Deadlift : 1-1-1-1-1
  • 3 RFT: Double Unders and Handstand Push-ups
  • Deadlift : 1 Rep Max

7

8

9

  • 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

10

  • Clean & Jerk : 1-1-1-1-1
  • Bench Press : 1-1-1-1-1
  • Every 45 secs for 6 mins: Burpee
  • Alt EMOM 15 mins: Power Snatches and Wall Balls
  • Alt EMOM 10 mins: Power Snatches and Wall Balls

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19

  • Snatch : 2-2-2-2-2
  • Snatch : 3x1
  • Bench Press 3x5
  • Burpee Pull-ups : 3x8

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