Sun Mon Tue Wed Thu Fri Sat

26

27

28

  • Snatch : 3-3-3-3-3-3
  • Back Squat 6x3
  • 5 RFT: Double Unders, Handstand Push-ups, Toes-to-bars and 2 more

29

  • Clean & Jerk (3+1) 1-1-1-1-1-1
  • Bench Press : 3-3-3-3-3-3
  • Single Arm Dumbbell Row : 10-10-10
  • Weighted Pistol : 10-10-10

30

  • Deadlift : 3-3-3-3-3-3
  • 5 RFT: Wall Balls, Row Calories and Dumbbell Snatches
  • Ghd Situp Weighted 10-10-10
  • Weighted Ghd Hip Extension : 10-10-10

31

Jun | 1

  • Shoulder Press : 3-3-3-3-3-3
  • Row : 6x 500 m
  • Split Jerk : 2-2-2-2-2-2-2
  • Alt EMOM 15 mins: Double Unders, Single Arm Dumbbell Hang Clean & Jerks, and Single Arm Dumbbell Overhead Squats
  • Snatch + Hang Snatch + 2 Overhead Squat 1-1-1-1-1

2

3

  • Shoulder Press : 3-3-3-3-3-3
  • 3 RFT: Double Unders, Wall Balls and Power Cleans

4

  • Front Squat : 3-3-3-3-3-3
  • Good Morning : 8-8-8
  • 3 RFT: Burpees and Toes-to-bars
  • Weighted Ghd Hip Extension : 10-10-10

5

  • Back Squat : 3-3-3-3
  • Snatch : 2-2-2-2-2-2-2
  • Strict Pull-ups : Max Set
  • Strict Pull-ups : 3x3

6

  • Power Clean + Hang Power Clean + Split Jerk 1-1-1-1-1-1-1
  • Bench Press : 3-3-3-3
  • 10-9-8-7-6-5-4-3-2-1: Thrusters, Box Jump Overs and Kettlebell Swings

7

8

9

10

  • Back Squat : 2-2-2-2-2-2-2
  • Run : 6x 400 m

11

  • 3 Position Clean 1-1-1-1-1-1
  • Bench Press : 2-2-2-2-2-2-2

12

  • Deadlift : 2-2-2-2-2-2-2
  • 7 RFT: Rope Climbs, Wall Balls, Kettlebell Swings and Double Unders

13

14

  • The Ghost
  • Shoulder Press : 2-2-2-2-2-2-2
  • 3 Position Snatch : 1-1-1-1-1-1

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

Jul | 1

2

3

4

5

6