La 18.8.

A) e2,5m x 5

2 power clean + 2 hang clean
@mid weight

B) e2,5m x 4

2 clean&jerk
@midheavy weight

C)

Amrap 5’

10 bxj
10 push up

Rest 2min

Amrap 5’

10 wb
10 burpee

Go for max effort!

Pe 16.8.

A) e2,5m x 5

5 deadlift @mid weight (+5-10kg prev)
focus on neg gear, silent touch to ground

B) e2,5m x 5

5 weighted/banded pull ups
+rem time 5 thrusters @easy weight

C) Tabata

abmat situp

To 16.8.

Rest

Ke 15.8.

A) e2,5m x 4

1 power snatch + 2 snatch balance + 3 ohs @easy weight
for quality

B) e2,5m x 5

3 pause snatch (2” pause@knee)
mid weight

C) emom 12

200m run
10 burpee
25 Du’s
6+6 kb/db single arm thruster

Scale if needed

Ti 14.8.

A) skill practice

12 rds, 1 min work 30”off

handstand
mu, ring/bar
for quality, not max effort

B) 3-4 rds, rest as needed

100m double kb front rack walk
5+5 bulgarian split squat (weighted)
15 banded hollow rock
5+5m lateral band walk
10 inch worm

Ma 13.8.

A) e2,5m x 3

3 pause BS (2” hold@bottom)
@mid weight +2,5-5kg prev week

B) e2,5m x 3

4 BS
@midheavy weight +2,5-5kg prev week

C) e2m x 4

5 Push press
@mid weight

D) emom 10’

Core work

30” hollow rock
30”superman hold

Su 12.8.

Rest

La 11.8.

A) e2,5m x 5

2 power clean + 1 split jerk
@mid weight

B) e2,5m x 4

2 clean + 2 front squats
@mid weight

C) Amrap 10′

10 wb
10 alt kb/db snatch
20 Du’s

Go for max effort!

Pe 10.8.

A) e2,5m x 5

5 deadlift
focus on neg gear, silent touch to the ground
@mid weight

B) For 15 min, 1 min on/30s off

train your pull ups/kipping/butterfly…

C) Emom 10′

Core work

15 hip extensions
40 mountain climbers

To 9.8.

Rest

Ke 8.8.

A) e2,5m x 5

2 power snatch + 1 snatch + 1 ohs @ easy/mid weight
For quality

B) e2,5m x 3

3 snatch pull @heavy weight

C) emom 15’

with partner, same tempo

row 20/15 cal
20 stoh @bar
20 air squat
20 push up
20 kbs

scale -5 reps/cal

Ti 7.8.

1) Skill practice

12 rds

1’work/30”off

Hspu
Du’s

For quality, not max effort

2) 3-4 rds, rest as needed

400m run
5+5 single arm ring row
2x 45” side plank
10m banded walk
5+5 single arm kb/db press in squat

Ma 06.08.

1) e2,5m x 3

3 pause Bs (2” hold at bottom)

2) e2,5m x 3

4 Bs

3) e2m x 4

5 press

4) emom 10’

Core work

20 x abmat situps
20x back extensions

Su 05.08.

rest

La 04.08.

WU)
0:00- 5:00 10m bear- spiderman- 10 scap pull ups and scap push ups
5:00-10:00 KB Clean+ Thruster- KB Single leg

A)
4 Rounds for time
20 KB Snatch 24/16
15 Box Jump
10 Burpee Pull Up

Pe 03.08.

WU 10’ rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press b. neck
5:00- 10:00 Bent Row- Push Press

A)
E3M x6
4 Power Jerk @previous 5RM (23.07.)

B)
4 rounds
8- 10 OHS @previous 12RM
8- 10 Pendlay Row @same bar
Compare to 23.07.

To 02.08.

rest

Ke 01.08.

WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Snatch Balance
5:00- 10:00 3 position snatches

A)
E2,5M x4
from the rig
2 Snatch Balance+ 1 OHS, target heavy set
E2,5M x5
3 Hang Snatch, target medium weight
Compare these to 16.07.

B)
E3Mx 4
Barbell Lunge Walk, front rack
target mx weight for 12 total steps

Ti 31.07.

0:00- 5:00 10m bear- spiderman- 10 scap pull ups and scap pushups

A)
50 Pushups
500m row
3 Rope/ Climb from floor
21 Deadlifts @42.5/30 kg
1600 m run
3 Rope/ Climb from floor
21 Deadlifts @42.5/30 kg
500m row
3 Rope/ Climb from floor
50 Pushups

time cap 45min

Ma 30.07.

WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press behind neck
5:00- 10:00 3 position clean- Kang Squat

A)
5 min prep and wu
E3Mx 6
4 Power Clean @5RM (21.07.)

B)
AMRAP6
10 Wall Ball
10 T2B