Workout 15.1 9-minute AMRAP: 15 toes-to-bars 10 deadlifts 5 snatches (M 115 lb. /  F 75 lb.) Workout 15.1a 1-rep-max clean and jerk 6-minute time cap

WARM UP For Time: 400 m. Run 20 Air Squat 20 Push up 20 Sit Up 20 Burpees 2 min. Rest STRENGHT Front squat  5@50, 5@60, 5@70, 6×2@80 3 min. Rest For Time: 20 – 15 – 10 – 5 Sumo deadlift high pull  ( 40-30 ) box jump overs clapping push ups Sit Up

    ” Surprise “        

STRENGHT EMOM 10 Snatch pull + hang squat snatch+ snatch balance ( 1 rm %75 ) 5 min. Rest Every Minute on The Minute For As Long As Possible 8 Overhead squat (40-30) 8 Toes to bar

For Time: Warm up Tabata ( 2 round each) Air squat Push up Sit up Burpees Chipper ( 25 min. Time Cap  ) 50 Double Unders 40 wall ball ( 9-7) 30 Hang Power clean ( 60 – 40 ) 20 Toes to bar 100 Double Unders 20 Burpees over the barbell 30 Front squat…

STRENGHT Back Squat 5@50%, 5@60%, 5@70%, 6×2@80%. For time: 150 Kettlebell Swings  (24-16) E2MOM 10 burpees

STRENGHT EMOM 8 Power snatch + Snatch +  Snatch grip push press +  Overhead Squat  ( 40 – 30 ) 3 min. Rest 7 Round For Time: 5 Overhead Squat ( 40 – 30 ) 10 Ring Dips 15 Box Jump Buy Out: 100 DU        

STRENGHT EMOM 8 Power Clean + Clean + Push Jerk ( 1 Rm % 70 ) Conditioning For Time: 400 m. Run 15 Burpee Pull Ups 400 m. Run 30 Burpee Pull Ups 400 m. Run 15  Burpee Pull Ups Then; 100 Abmat Sit Ups  

STRENGHT Front Squat 4+4+3+3+2+2+2+1+1 Complete as many rounds and reps as possible in 8 minutes of: 5 Power Snatches ( 50 / 30 ) 10 Toes to Bar 15 Jumping Squat Rest 5 minutes Complete as many rounds and reps as possible in 6 minutes of: 10 Deadlift ( 70 – 50 ) 10  Wall…

GYMTASTICS SKILL EMOM 10 Odd: 8 Pull Ups Even: 8 Handstand push ups 3 Min. Rest For Time 400 M. Run 21 Power Clean ( 60 – 40 ) 15 Front Squat 9 Shoulder to overhead 800 m.Row 15 Power Clean 12 Front Squat 9  Shoulder to overhead 160 Double Unders  

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