Weekly Special: Turkish Get Up
21 Back Squats
15 Front Squats
9 Overhead Squats
21 Hang Power Cleans
15 Power Cleans
9 Clean & Jerks
Rx:
Back Squat: 90 / 60 kg
Front Squat: 80 / 50 kg
Overhead Squat: 70 / 40 kg
Hang Power Clean: 70 / 40 kg
Power Clean: 60 / 30 kg
Clean & Jerk: 50 / 25 kg
Weekly Special: Turkish Get Up
EMOM 10
Odd: alternating Kettlebell Snatches
Even: Pull Ups
Rx: 32 / 24 kg
EMOM 10
Odd: Goblet Squats
Even: Sit Ups
Rx: 32 / 24 kg
Weekly Special: Turkish Get Up
AMRAP 7
Wall Balls
Rx: 9 / 6 kg
perform on every minute 5 Deadlifts (100 / 70 kg)
21 – 15 – 9
Wall Ball Squat Cleans
Sumo Deadlifts
Rx:
Wall Ball Squat Clean: 9 / 6 kg
Sumo Deadlift: 100 / 70 kg
Buy in: 2.500 m Row
3 rounds
20 Push Ups
20 Wall Balls
20 Leg Levers
20 Slam Balls
20 Kettlebell Swings
Buy out: 100 RIng Rows
Rx:
Wall Ball: 9 / 6 kg
Slam Ball: 10 / 6 kg
Kettlebell Swing: 24 / 16 kg
Two athletes work on the exercises at the same time while the other two athletes do jumping jacks
American Swings
AMRAP 10
5 Kettlebell Snatches
5 Kettlebell Squats
5 Kettlebell Swings
5 Kettlebell Cleans
Rx: 24 / 16 kg
3 rounds
100m run
50 sec rest
100m run
50 sec rest
100m run
50 sec rest
100m run
50 sec rest
100m run
50 sec rest
100m run
50 sec rest
100m run
50 sec rest
100m run
rest: 4 minutes
40% – 45% – 50% – 55% – 60%
Hang Clean & Jerk
40% – 45% – 50% – 55% – 60%
3-position Pause Snatch DL
100%
Weekly Special: Core
Team of 3
AMRAP 15
250m Row
25 Power Snatches
25 Toes to bar
25 Push Jerks
Rx: 45 / 30 kg
Weekly Special: Core
AMRAP 3
8 Deadlifts
8 Box Jumps
rest: 2 minutes
AMRAP 3
7 Deadlifts
7 Burpess Box Jumps
rest: 2 minutes
AMRAP 3
6 Deadlifts
6 Box Step Overs
Rx:
Deadlift: 100 / 70 kg
Box Step Over: 32 / 24 kg
Rx+:
Deadlift: 120 / 90 kg
Weekly Special: Core
Team of 3
75 Burpees
100 Wall Balls
125 Sit Ups
1.500m Row
Rx: 9 / 6 kg
It is only allowed to work on the exercises while the partners are hanging on the pullup bar
