Jul | 1

2

• Every 2 mins for 8 mins: Sots Press
• Every 2 mins for 6 mins: Drop Snatch
• Every 2 mins for 8 mins: Snatch Balance
• Every 2 mins for 6 mins: High Hang Snatch
• Every 2 mins for 6 mins: Hang Snatch
• Every 2 mins for 6 mins: Hang Snatch (Below Knees)
• Every 2 mins for 6 mins: 2 Snatch Lift Off + 1 Snatch
• Every 2 mins for 6 mins: Snatch
• 12-9-6: Squat Snatches and Muscle-ups
• Every 1 min for 10 mins: Dead Stop Front Squat
• FT: Assault Air Runners, Rests, Assault Air Runners, and 10 more

3

• Power Clean 1-1-1-1-1
• Every 1 min for 10 mins: Power Clean
• Every 2 mins for 12 mins: Split Jerk
• 3 RFT: Assault Bike Calories, Rests, Toes-to-bars, and 9 more
• Row : 12x 250 m, rest 30 secs

4

• Pause Deadlift 3x8
• Back Squat 3x8
• AMReps 1:30: Bar Facing Burpees and Shoulder-to-Overheads
• AMReps 1:30: Bar Facing Burpees and Power Cleans
• AMReps 1:30: Bar Facing Burpees and Shoulder-to-Overheads
• AMReps 1:30: Bar Facing Burpees and Power Cleans
• AMReps 1:30: Bar Facing Burpees and Deadlifts
• AMReps 1:30: Bar Facing Burpees and Deadlifts

5

6

• Every 2 mins for 10 mins: 1 Snatch Push Press + 2 Overhead Squat
• Snatch Lift Off + Snatch 1-1-1-1-1-1
• Every 2 mins for 8 mins: Snatch
• 3 RFT: Ski Erg Calories, Chest-to-bar Pull-ups, Squat Snatches, and Muscle-ups
• Front Squat 4-3-2-2-1-1-1

7

• 4 RFT: 403 m, Deadlifts, Shoulder-to-Overheads and Double Unders
• Clean Deadlift + Hang Clean + Jerk 1-1-1-1-1-1-1-1
• Every 1:30 for 6 mins: Clean & Jerk

8

9

• Every 2 mins for 6 mins: Sots Press
• Every 2 mins for 6 mins: Drop Snatch
• Every 2 mins for 10 mins: Snatch Balance
• Every 2 mins for 6 mins: High Hang Snatch
• Every 2 mins for 6 mins: Hang Snatch
• Every 2 mins for 6 mins: Hang Snatch (Below Knees)
• Every 2 mins for 6 mins: 2 Snatch Lift Off + 1 Snatch
• Every 2 mins for 6 mins: Snatch
• 3 RF-ME: Assault Bike Calories, Toes-to-bars, Burpee Box Jump Overs, and 4 more
• 15 RFT: Assault Air Runners and Rests
• Every 2 mins for 16 mins: 1 1/4 Front Squat

10

• Every 2 mins for 20 mins: Hang Power Clean + Power Clean
• Every 2 mins for 14 mins: Split Jerk
• Clean & Jerk : 30 Reps for Time
• Row : 10x 400 m , rest 45 secs
• 3x RFT: 800 m, Double Unders, and Bar Muscle-ups

11

• Pause Deadlift 3x8
• Back Squat 3x8
• AMReps 20 mins: Assault Bike (Calories)s

12

13

• Every 2 mins for 10 mins: 1 Snatch Push Press + 2 Overhead Squat
• Every 2 mins for 36 mins: Snatch
• AMRAP 21 mins: Power Cleans, Box Jump Overs, Shoulder-to-Overheads and Pull-ups
• 5 RFT: Row Calories, Burpee Over Rowers, and Rests
• Front Squat 4-3-2-2-2-1-1-1

14

• FT: 5x Squat Snatches, Kettlebell Swings, and Double Unders; 800 m and Musc

16

17

18

19

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21

22

23

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25

26

27

28

29

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31

Aug | 1

2

3

4