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15 min to establish 1rm Clean & Jerk

 

 

 

7 rounds of:

 

1:00 ME Wall Balls 20/14#

0:30 ME Power Clean 135/95#

0:30 Rest

 

Core: 50 abmat sit ups for time

 

 

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15 min to establish 1rm Snatch

 

wod:

“HELEN”

3 RFT

400M RUN

21 KB SWINGS

12 PULL UPS

 

CORE:

12 TGU HEAVY

 

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Strength:
1rm bench 10 min
  Metcon
3 RFT:
10 squat cleans 115/85#
10 Push Jerks, 115/85#

  Skills
EMOMx7:
5 Box Jump overs, 10 v -ups

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Achieve 1 rm Back Squat in 10min

Achieve ME unbroken strict pull ups 3 attempts add up all 3, 1 min rest between attempts

Wod:

20, 15, 10, 5 reps

Bar facing burpees

ohs

 

CORE:

2 MIN ME RUSSIAN TWISTS

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EMOM

1 POWER SNATCH starting @70% then add 10lbs per minute until failure

Squat

3×5 front squat

40 t2b for time

Wod:

3 RFT

15 C2B PULL UPS

5 squat cleans @ 72.5%

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STRENGTH/SKILLS

EMOM 10

EVEN: 30 SEC ME HSPU OR PRACTICE KIP

ODD: HEAVY T&G POWER CLEAN X 5

WOD:

TEAMS OF 3

50,40,30,20,10 reps

WALL BALLS 20/14#

BURPEES

AXLE BAR DEADLIFT HOLD 135/95#

1 athlete works on wall balls, 1 athlete works on burpees, the third athlete holds the axle

Open 14.1

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WORKOUT 14.1

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

Notes
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.