Olympic Lifting

45 Min AMRAP (Team) – Accumulate Max Distance

• 30lb Med Ball
• 2 x 35KB
• 20lb Ruck
• 80lb Sandbag
• Empty

Each team member carries an object for 160m except for 1, then rotate through the objects.

Once a teammate completes the 160m, they can drop the object and return to help others as needed.

The next leg cannot start until all members have completed their 160m.

If there are more than 5 members, add a 45lb plate or other suitable objects to carry. If there are fewer than 5, reduce or add objects so there is always 1 less object than athletes.

10 Rounds, not for time of:

• 10 Rounds, not for time of:
• 1 Turkish Get-up, R-arm
• 5 Kettlebell Snatches, R-arm
• 1 Turkish Get-up, L-arm
• 5 Kettlebell Snatches, L-arm

5 rounds, not for time

• 5 Power Cleans + 1 Jerk — increase weight each round

10 min Warm Up

18min of Olympic Lifting (clock set on 12 rounds of 1.5min)

• You pick the lift and the rep structure

For Time

• 21, 15, 9 C2 Bike
• 9, 6, 3 Heavy Med Ball over Shoulder. (150/100)

21-minutes Clean and Jerk

• The clock will be set for 14 rds of 1.5 minutes
• Establish a Max Clean and Jerk

Alternate workouts

• Once you hit a max, drop to 80+% and complete 1 or 2 lifts for the remaining RDs
• If you don’t want to C&J, pick a rep count to complete every 1.5 minutes for a different lift
  • Deadlifts
  • Cleans or Hang Cleans
  • Snatches
  • Front Squats
  • Kettlebell Swings

3-9-15-21-15-9-3 (15 min cap)

• Deadlifts (205/145)
• Box Jumps (24″/20″)

5 min Set-up/warm-up

15 minute Strength

• Establish a heavy Clean and Jerk

5-minute change over

Every 2 minutes for 20 minutes

• 50m Run
• 2 Hang Power Cleans (115/80)
• 3 Push Jerks
• 4 Toes-to-Bar
• 5 Push-ups

10 min Set-up

15 min E1.5MOM – Olympic lifting Practice

• Cleans
• Snatch
• Clean and Jerk

For Time (20 min Cap)

• 50/40 Cal Assault Bike or 800m run
• 20 Squat Cleans (95/65)
• 40 KB Swings (53/35)
• 25/20 Cal Assault Bike or 400m run
• 20 Squat Cleans
• 40 KB Swings
• 50/20 Cal Assault Bike or 800m Run

15 min Warm-Up / Set-up

Welcome Back! – For Time (30 minute Cap)

• 20/16 Cal Row
• 4 Rounds
  • 4 x Clean and Jerk (115/80)
  • 8 x Burpees
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Hang Clean and Jerk
  • 8 x Wall Balls (20/14)
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Front Squats
  • 8 x Push Jerks
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Hang Snatch
  • 8 x 5m Shuttle Runs

10min Olympic Lift Warm-Up

Cardio Round-Up with Olympic Lift

Reach 300 Cal on Each Cardio Machine:
EMOM – work: 50 seconds with 10 Second Transition

• Assault Bike
• Rower
• Ski Erg
• C2 Bike
• 1 x Clean and Jerk or Snatch at around 70% of Max + Rest

Adjust cardio machines as needed. There should be one less machine than athletes.

The focus is lifting with an elevated heart rate.

The group goal is to complete the work in 25 rounds, an average of 12 calories/minute or 864 cal/hour pace.

Power Production – Every 2 minutes for 16 minutes

• 2 x clean and Jerk (increasing weight – try to top end weight for 2 to 3 rounds. )
• 3 x Box Jumps, Broad Jumps, Max Vertical, or Balstic Ball Throws/Slams

If you are uncomfortable using a barbell, use a kettlebell or dumbbell and perform 2 x single-arm clean and jerks with each arm. Choose a challenging weight. It should be heavy enough that it requires you to generate extension through the ankles, knees, and hips (i.e. jump) to receive.

Use the extra time for recovery between rounds – The attempts should be explosive, so you want to maximize muscle recovery (ATP).

5-minute Change Over

18 Minute AMRAP

• 10 Hang Power Snatches (95/65)
• 10 Wall Balls (20/14)
• 10 Knees-to-Elbows

Substitute knees-to-waist or v-ups for knees-to-elbows.

Metcon

For Time

21, 15, 9

• c2 row
• Power Snatch (95/65)

Rest 1:1 (or 5 minutes max)

21, 15, 9

• Assault Bike
• Clean and Jerk (95/65)