Friday 03272015

Open workout 15.5 looks like fun. It’s going to suck! but try to enjoy it.

A) BB Gymnastics:
1) Snatch w/3 sec lift-off – 1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%
note: Emphasizing leg drive and controlled bar path during the initial pull to above the knee

2) Clean w/3 sec lift-off – 1×3@50%, 1×3@60%, 1×3@70%, 1×3@80%, 1×3@80%
*note: Emphasizing leg drive and controlled bar path during the initial pull to above the knee

3) Jerk from blocks w/3 sec hold in split – 1×5@50%, 1×5@60%, 1×5@70%, 1×5@80%, 1×5@80%
*note: demonstrating balance and control with pause in split

B) Met-Con: Open 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters 95/65#

C) Interval Work:
3 Rounds
30 Power Snatch 95/65
15 HSPU
*2 min rest between rounds. Go all out boys & girls!

D) Endurance:
12 Rounds
10 Cal Assault Bike
rest 30 sec between rounds

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