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FRIDAY 20210305


Warm-up

:90 on Bike or Rower
10 Leg Swings Front/Back Side/Side
10 Bird Dogs
10 Dead Bugs
10 Glute Bridges
10 Waiter Bows

2 Rounds w/empty barbell working up to workout load:
5 Kipping Knee Raises/T2B
5 Deadlifts
5 Hang Power Snatches
5 Hang Power Cleans
5 Shoulder-to-Overhead

** Recommendation: warm up to around 70-80% of your 1RM Clean and Jerk before workout starts


PERFORMANCE and FITNESS 20210305

Open Workout 15.1 and 15.1a.

15 Minutes Total-9 Minute AMRAP directly into 6 minutes to establish a 1RM Clean and Jerk. Your judge can change your weights for you.

0:00-15:00 (All Class General Warm-up/Heat 1 Specific Warm-up)
15:00-30:00 (Heat 1 Goes, Heat 2 Athletes Judge)
30:00-40:00 (Transition/Heat 2 Specific Warm-up)
40:00-55:00 (Heat 2 Goes, Heat 1 Athletes Judge)


Open 15.1

AMRAP 9 minutes:
• 15 Toes-to-Bar
• 10 Deadlifts (115/75)
• 5 Snatches (115/75)

Scaled Option:
15 Hanging Leg Raises
10 Deadlifts (95/65#)
5 Snatches (95/65#)

Scoring: Reps


Open 15.1a

In 6 minutes, establish a 1 RM Clean & Jerk.

Scoring: Load

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