Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

  • Back Squat 10-10-10-10-16
  • Hang Snatch 3x2
  • Push Jerk 3x2

3

  • Hang Power Clean + Power Clean 4x1
  • Push Press : 3x5
  • 3 Position Snatch Grip Deadlift 3-3-3-3-3
  • FT: 603 m, Dumbbell Snatches, 603 m and 9 more

4

  • Halting Clean Deadlift 3-3-3-3-3
  • Front Squat : 3x8
  • 4 RFT: Assault Bike Calories, Kettlebell Swings, and Deficit Handstand Push-ups

5

6

  • Snatch 6x1
  • AMRAP 12 mins: Rows, Power Cleans, and Bar Muscle-ups

7

  • Clean & Jerk 3-3-2-2-1
  • Back Squat : 3x10

8

9

  • Snatch Balance + Pause Overhead Squat 5x1
  • Hang Snatch 3x2
  • Deficit Deadlift : 3-3-3-3-3

10

  • Hang Power Clean + Power Clean 4x1
  • Push Press : 5x3
  • 3 Front Squat + 2 Split Jerk 1-1-1-1-1
  • FT: 3x 403 m and Chest-to-bar Pull-ups; 3x Alternating Dumbbell...

11

12

  • Back Squat 10-10-14
  • Halting Snatch Deadlift 4x3

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5