20min AMRAP
10 Push Press 45/30kg
10 KBS 24/16kg
10 Box Jumps 24/20”

20min AMRAP
10 Push Press 35/20kg
10 KBS Russian 24/16kg
10 Box Jumps 24/20” (Step Ups OK)


The Scientific Rationale for Incorporating Olympic Weightlifting to Enhance Sports Performance

“A majority of sports require explosive power (strength + speed) in order to play up to full potential. While the Olympic lifts do not mimic many specific sport skills such as running, throwing, or catching, they do develop the specific adaptation of explosive power. Power is the ability of the body to produce the greatest amount of force in the shortest possible time. This is represented by the simple equation; force × velocity. The two Olympic lifts and their derivatives have been shown to increase velocity of movement and rate of force production (2,3,4). In fact, the second pull of the power clean exhibits one of the highest power outputs of any resistance training exercise (5,7). “