18min AMRAP:
In Teams of Three

• 500m Row (1 Working/2 Holding Plate Overhead)
• 30 Sync KB Swing
• 60 Burpee (1 Working/1 Hanging From Bar/1 Resting)
• 90 Sync Box Step Up (2 Working/1 Resting)

Shoulder Press

Build 2RM Start ~70% & Building in 10 Sets.

Go Every 2:30

Romanian deadlifts with DB's

5 x 8

Go every 2:00

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AMRAP 20 with partner, split as you like

40 deadlifts
30 bar over burpees
20 cal bike erg
30 single arm devils presses
40 sit-ups

IGYG

15 shuttle runs (1 rep = 10m)
10 push-ups
20 wallballs

2 – 3 Rounds

10 Plate squats*
5 Rope climb pull-ups
* Hold a plate in front of your body w/ slightly bent elbows to work on depth and balance on your squat
+
Build to working weight for front squat*
* Between sets, practice rope climbs
+
2 Rounds
10/7 (cal) Air bike
3 Front squats @ workout weight
1 Rope climb
– Rest 0:30 between rounds –

*lähestyminen esim. ~25min, 9 kertaa tangossa käynti

2×2× 1+1@barbell (~25min),
1×2× 1+1@40% (20min),
1×2× 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

tai

*lähestyminen esim. ~18min, 7 kertaa tangossa käynti

2×2× 1+1@barbell (18min),
1×2× 1+1@40% (15min),
1×2× 1+1@60% (12min),
1+1@75% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

5x 3 min on, 2 min off

5 shuttle runs (1 rep is 15 m)
15 wall balls
15 toes to bar

1: 8-10 cal bike erg
2: 8 push press @ahap
3: 8 burpee box jump overs

The Olympic lifts train athletes to effectively activate more muscle fibers more rapidly than through any other modality of training. The explosiveness that results from this training is of vital necessity to every sport. Practicing the snatch teaches one to apply force to muscle groups in proper sequence — i.e., from the center of the body to its extremities (core to extremity). Learning this vital technical lesson benefits all athletes who need to impart force to another person or object, as is commonly required in nearly all sports.