3 rounds of
20 m heavy sled push
40 m heavy farmers walk
40 m d-ball carry
1 min plank

*For quality!

Every 1,5 min for 5 times
1 shoulder press @85% of 1rm

Build heavy single in 8 minutes right after those shoulder presses.
3-5 attempts.

Workout 15.1
9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
(M 115 lb. / F 75 lb.) 52,5kg / 35kg

Workout 15.1a

1-rep-max clean and jerk

6-minute time cap
Rules and movement standards

Set 1 – 70% – 3 Reps
Set 2 – 80% – 3 Reps
Set 3 – 90% – 2 Reps
Set 4 – 95% – 2 Reps
Set 5 – 95% – 2 Reps

If you feel good then find a 1RM

8 rounds:

• 15 s AMRAP thrusters 95/65
• 45 s rest

1K Run
30 x Snatch (50-60% of 1RM snatch)
1K Row

Max effort floor press
5-4-3-2-1-1-1-1
2min recovery

Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point extend your rest to 2min between sets.
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

3 Rounds for quality

YGIG

10 + 10 Alt. Kneeling DB Press
10 Seated DB Tricep Ext.

6-8 rounds alternating

A)
15/10 cal row/ bike erg/ assault bike
20 alternating db snatch
15/10 cal row/ bike erg/ assault bike

rest 2min

B)
10 box over burpee
10 x 10m suicide sprints
10 box over burpee

rest 2min