RUN:
15km
GYMNASTICS
5 Rounds
20 GHD
20 GHD BE

3 Rounds
5 Skin the cat
5 Head BE
10 Around the world

MOBILITY 1h

Front Squat
3-3-3-3-3

3 rounds
10 DB Hang Squat Snatch (left)
5 Bar MU
10 DB Hang Squat Snatch (right)
5 Bar MU

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

Superkids:

7 min AMRAP

15 toes to bar
10 wall ball deadlifts
5 wall ball

Strength

Hang Snatch HS then 90% 80% 90%

Snatch Accessory Exercises

Karen:

150 wallballs for time

Split jerk 8x1 @ 85-90%
+
3 rounds:
1x Inchworm complex
(each rep: 5 push-ups, 10 scapula push-ups, 10 sec extended plank hold
60 sec Hand stand hold (back 2 wall)
+
TGU 5x3/ each arm

”Last ascent”
5-10-15 Reps for Time
Back Squats (225/155 lb)
Box Jumps (20/24 in)

1RM Clean
1RM Bench Press
1RM OHS

10 min AMRAP
10 Power Snatch
20 Double unders

5 Rounds
20 GHD
20 GHD BE

3 Rounds
5 Skin the cat
5 Headstand Back Extension
10 Around the world

1h Mobility

RUN:
15Km