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Workout Description

Immediately following 15.1, from 9:00-15:00 (6 minutes): 1-Rep-Max Clean-and-Jerk

Why This Workout Is Hard

A 6-minute window to establish a 1-rep max clean-and-jerk immediately after a 9-minute AMRAP. Tests maximal strength under fatigue.

Training Focus

This workout develops the following fitness attributes:

  • Power (10/10): The clean-and-jerk is a quintessential Olympic lift demanding peak power output. This tests the ability to generate that power under fatigue.
  • Strength (9/10): This is a direct test of maximal strength in the clean-and-jerk, made more challenging by the preceding workout. Score is the heaviest successful lift.
  • Flexibility (7/10): Excellent mobility is required for an efficient clean-and-jerk at maximal loads (full squat clean, front rack, overhead position for jerk).
  • Speed (6/10): Bar speed, speed under the bar for the clean, and speed in the dip/drive for the jerk are critical for successful maximal attempts, especially when fatigued.
  • Stamina (3/10): Requires strength-stamina to execute maximal lifts after prior exertion. Focus is on single explosive efforts, not sustained muscular endurance for this specific part.
  • Endurance (2/10): A 6-minute window for a 1-rep-max clean-and-jerk immediately after a 9-minute AMRAP (15.1). Cardiovascular demand is low for this part, but pre-fatigue is high.

Modality Profile

A pure weightlifting test, a 1-rep-max clean and jerk.

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Training Profile

AttributeScoreExplanation
Endurance2/10A 6-minute window for a 1-rep-max clean-and-jerk immediately after a 9-minute AMRAP (15.1). Cardiovascular demand is low for this part, but pre-fatigue is high.
Stamina3/10Requires strength-stamina to execute maximal lifts after prior exertion. Focus is on single explosive efforts, not sustained muscular endurance for this specific part.
Strength9/10This is a direct test of maximal strength in the clean-and-jerk, made more challenging by the preceding workout. Score is the heaviest successful lift.
Flexibility7/10Excellent mobility is required for an efficient clean-and-jerk at maximal loads (full squat clean, front rack, overhead position for jerk).
Power10/10The clean-and-jerk is a quintessential Olympic lift demanding peak power output. This tests the ability to generate that power under fatigue.
Speed6/10Bar speed, speed under the bar for the clean, and speed in the dip/drive for the jerk are critical for successful maximal attempts, especially when fatigued.