La 25.8.

A) e2,5m x 5

2 power clean + 2 power jerk
@ mid weight

B) e2,5m x 5

2 clean + 2 fs
@ midheavy weight

C) Amrap 12’

6x 10m sprint run (touch to ground) @wb/kb/plate
15m oh lunge walk @wb/kb/plate
10 wb

Pe 24.8.

A) e2,5m x 5

5 deadlift (focus on neg gear)
@mid weight +5-10kg prev

B) e2,5m x 5

5 strict pull up (weighted)
+ rem time 15 air squats

C) emom 10’

Core work

15-20 ghd/abmat situps
15-20 back extensions

To 23.8.

Rest

Ke 22.8.

A) e2,5m x 4

1 hang power snatch + 2 power snatch @mid weight

B) e2,5m x 6

2 rds: 2 snatch @mid weight
4 rds: 2 snatch @heavy weight

C) Emom 15

With partner at same tempo

10 sledge hammer tire hit
6 x 10m sprint run
10 wb floor mash
10 t2b
10 sumo getup

Ti 21.8.

A) Skill practice

12 rds, 1min work/30” off

pistol squat
hs walk

For quality!

B) 3-4 rds, rest as needed

100m Farmers walk@ heavy double kb
5+5 single arm seated kb/db press
15 weighted box steups, front rack
7,5+7,5 m banded walk
10 t2b/ k2e

Ma 20.8.

A) e2,5m x 3

3 pause BS, 2” pause@bottom (+2,5-5kg prev)

B) e2,5m x 3

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

C) e2m x 4

5 press @mid weight (+2,5-5kg prev 6.8)

D) emom 10

Core work

15 weighted situp
45” plank hold

Su 19.8.

Rest

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