AMRAP 10 minutes

Stairs method reps
1-2-3-4-5-6-7-8-9-10.....

Power Snatch @40 kg
KB Swing @ 24 kg

Metcon (No measure), in teams of 2

Against a 20min running clock:
120 KB Snatch (left arm only)
120 Burbees
120 KB Snatch (right arm only)
120 Wall Balls
Max Erg 10 cal intervals

Rest 3 min

Against a 10 min running clock:
60 KB OH Lunges (left arm only)
60 Burbees
60 KB OH Lunges (right arm only)
60 Wall Balls
Max Erg 10 cal intervals

24kg KB. Only 1 person works at a time.

EMOM12
1 powersnatch
1 overhead squat
1 hang powersnatch
1 snatch pull
1 snatch deadlift

@60% of 1RM

1)warm up
-shoulder mobility
-shoulder strength (side raises)
-side planks

2)strength
each 2 min for 14 min
-2 push press + 3 push jerk all at 65-70% of 1 rep max jerk
-(6-10) strict T2b or Knees to elbows or just knees raises "all strict no kip"

3)METCON
EVENT 1 RX (Amman ultimate fitness throwdown)
10 min AMRAP
20 box jumps over
20 power cleans(115/75)
20 T2B
20 dead lifts(115/75)

Jokaisella alkavalla minuutilla 2xlattiapunnerrus

#Strength | 15-10-6-3-6-10-15 reps of:

• BB overhead squat

#MetCon | 10’ AMRAP of:

• 10 push-ups
• 20 air squats
• 30 sit-ups
• 40 rope jumps

Tuesday
1)warm-up
-upper back
-empty bar cleans warm up from 3 positions (floor,hang and high hang)
-chest

2)strength
each 1:30 for 12 min
1 hang cleans + 1 full cleans from floor + 1 split jerk
*RX: all squat
*start at 60% of max then add weight each round
for the split jerk this is a good way to know your legs positin

3)METCON
15-12-9
power cleans(135/95)
C2B
time cap (8 min)

E3.5momx1/5/1/5/1/5
5rep@70%
1rep@80-90%

For time

If the dumbells are NOT available to you in the prescribed weights, change it up and note in comments

30 Cal Row
2 rounds :
15 Power Cleans 15kg DBs
15 T2B

24 Cal Row
2 rounds:
12 Power Cleans 17,5kg DBs
12 T2B

18 Cal Row
2 rounds:
9 Power Cleans 20kg DBs
9 T2B

12 Cal Row
2 rounds:
6 Power Cleans 22,5kg DBs
6 T2B

6 Cal Row
2 rounds:
3 Power Cleans 25kg DBs
3 T2B

More Fun With Teams”

30 Minute Partner AMRAP

One Person Runs 400m while other is working. When person is done with 400 they pick up where other person left off:

-10 Chin Ups

-15 Power Cleans 135/95

-30 Med Ball Sit Ups