WOD

A) Work into 80-90% of your max Clean & Jerk

B) 15.1 movement prep (t2b, deadlift, snatch)

+

Workout 15.1 Variations

Rx’d 
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

*Workout 15.1 and 15.1a are back to back. There will be a 15 minute running clock. The first 9 min are 15.1 while the following 6 min are 15.1a. There is no break between the two.

 

Open athletes: 10 min AD or row easy + mobility work

Everyone else:
A1) Weighted/negative pull ups 3,3,3,3; R30S
A2) Good mornings 6-8×4 @ 20X1 (moderate load); R2-3M
+
21-18-15-12-9-6-3 reps for time:
– KB swings (heavy)
– box step-ups (24/20”)

3-4 sets tough effort:
– 5 TnG Squat Cleans (135/95, 115/75, 95/55)
– 10/8 cal row
– 5 TnG Squat Cleans
– 10/8 cal row
– 5 TnG Squat Cleans
rest 5-7 mins

A1) TnG push press cluster 1.1.1; R10S/30S
A2) 6-12 UB CTB pull ups; R30S
A3) Pendlay row 5-10 reps @ 20X0 (60-70% 1RM bench press); rest 3min x 3 sets
*heavier than last week
B1) Bench press AMRAP @ 70% 1RM @ 30X0; R30S
B2) Farmer’s Carry 100m (heavy); R30S
B3) 15 V-ups; R2M x 3sets

A) Deadlift

5×75%; R3M

3×85%; R3M

1+x95%

B) 3 max handstand holds for total time; R90S

OR

30 or 50 HSPU for time (retest from 2/9)

C) EMOM x 10 min

E: 5 TnG Deadlifts @ 60% + 5 burpees over the bar

O: Row 12/9 cal

 

4-6 sets increase pace per set:

– 20/15 cal row

– 5 squat cleans @65% 1RM

– 5 box jump-SD (30/24”)

– 10 T2B

– 30 DU

rest walk 5-6 mins

 

A1) TnG push press cluster 2.2.2; R10S/30S

A2) 5-10 UB CTB pull ups; R30S

A3) Pendlay row 5-10 reps @ 20X0 (70% 1RM bench press); rest 3min x 3 sets

+

12 min AMRAP at open pace:

– 6/4 strict pull-ups

– 8 S2O @ (135/95, 115/75, 95/55)

– 10 deadlifts

– 200 m run

 

A) Front squat 2,2,2,2,2; R3M (compare to 2/5)
*warm up OHS position and practice snatch during rest
B) 10 min EMOM
– 1 power snatch + 1 snatch balance + 1 hang squat snatch
(build to moderate weight/perfect form)
+
3 sets not for time:
– 10 Good mornings @ 30X1 (moderate load/perfect form)
– 20 Double KB/DB front rack walking lunge steps
R30S