Sunday, January 29, 2017

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Group Mobility: Snatch Prep & Toes to bar practice

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15.1/15.1a

15.1
As Many Reps as Possible in 9 minutes of:
15 Toes to Bars
10 Deadlifts (M=115lbs, F=75lbs)
5 Snatches (M=115lbs, F=75lbs)

15.1a
1 Rep Max Clean and Jerk
*6 minute time cap

These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 Toes to Bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.
Your score for Workout 15.1 will be the total number of repetitions completed.
As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.
The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.
Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk. Repetition must begin with the barbell clearly below the knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Athlete must change their own weight, no assistance is allowed, weights should be placed near the side of the barbell ready to go.

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