PART 1:

FITNESS

15 Min Clock

PART A:
6 Minutes to Establish a Hang Power Clean or Power Clean

PART B:
9 Min AMRAP of:
15 Kipping Knee Ups
10 KB Deadlifts 70/44 or 53/35
5 Burpees

SPORT

OPEN WOD 15.1 – Set the Clock for 15 Minutes

15.1 Part 1:

9 Min AMRAP of
15 TTB
10 Deadlfits 115/75
5 Snatches 115/75

15.1 Part 2:

Establish a 1 RM Clean and Jerk in 6 Minutes

Record Both Scores Individually

PART 2:

OPTIONAL CORE CASHOUT

3 Rounds NOT for time
10 Leg Lifts (modified supine TTB)
10 Moving Planks (up-up-down-down=1rep)
10 SLOW Windshield Wipers Each Side

Windshield wiper – is on your back, arms out at sides, and feet are up
in the air and lower to each side- you don’t have to touch the ground.

COACH LED COOL DOWN

or

OLY OPTION

A. Build to Heavy of the Day Squat Snatch

B. Build to Heavy of the Day Squat Clean and Split Jerk

C. Front Squat – Build to a Heavy Single of the Day

COACH LED COOL DOWN