A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Workout 15.1

9 minutes AMRAP:

15 toes-to-bar

10 deadlifts @115/75

5 snatchs @115/75

no rest, then...

Workout 15.1a

1 rep max clean and jerk

6 minutes time cap

 

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Power snatch

Five sets of: Power snatch x 1.1.1 (rest 10 seconds between singles)

 

Note: Rest 2-3 minutes. Build over the course of the five sets to today’s heavy triple.

 

TIME CAP : 20 Minutes

 

C] Amrap 15 minutes of:

12...

A] 10 - 15 Minutes of :

Warm-up / «D.R.O.M.»

 

B] Skills

100 wall-balls @20/14

 

 *In less sets as possible.

Every drop = 8 strict pull-ups

Time cap: 12 minutes

 

C] For time:

8 deadlifts @ 155/105

7 hang power clean @ 155/105

6 shoulder-to-overhead @ 155/105

21 chest-to-bar pull-up...

A] 10 - 15 Minutes of :

Warm-up / «D.R.O.M.»

 

B] Emom 12 minutes:

1 squat clean + 1 push jerk

 

Note: Build over the course to a heavy set.

 

C] 3 rounds for time of :

100 doubles-unders

30 kettlebell swings @ 24/20

15 hand stand push-ups

 

A] 10 - 15 Minutes of :

Warm-up / «D.R.O.M.»

 

B] 5 Sets of 3 Reps

Overhead Squats

 

C] For time of :

10 Calories Row

10 Hang Power Snatch @ 95/65

20 Calories Row

20 Hang Power Snatch @ 95/65

30 Calories Row

30 Hang Power Snatch @ 95/65

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Deadlift

5 Sets of 3 reps

 

Time cap : 20 Minutes

 

 

C] Amrap 15 minutes of:

10 deadlifts @ 135/95

8 chest-to-bar pull ups

6 alternate lunges @135/95

4 ring dips

A] 10 - 15 minutes of :

Warm-Up / «D.R.O.M.»

 

B] Every 90 seconds, for 15 minutes:

Snatch complex

2 hang squat snatch + 1 squat snatch

 

Note: Build over the course.

 

C] 3 rounds for time of:

25 wall-balls @20/14

15 power snatch @ 115/75

25 push-ups

 

 

 

A] 10 - 15 minutes of :

Warm-Up / «D.R.O.M.»

 

B] Skills

Emom 12 minutes of:

 

minute 1: 5-10 strict pull-ups

minute 2: 12-15 v-ups

 

C] Team wod

Amrap 25 minutes of:

 

Partner 1 row for max calories

 

Partner 2 must do 2 rounds of:

12 push-press @ 95/65

12 box jumps overs @ 24/20

 

N...

A] 10 - 15 minutes of :

Warm-Up / «D.R.O.M.»

 

B] Every 90 seconds, for 15 minutes:

Clean complex

1 power clean + 3 front squats

 

Note: Build over the course.

 

C] 21-15-9 for time:

Squat cleans @135/95

Burpees over bar

Kettlebell swings @24/20

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Shoulder Press

5 Sets of 10 Reps

 

TIME CAP : 20 Minutes

 

 

C] Amrap 15 minutes of:

20 thrusters @ 75/55

50 double-unders

 

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