Competitive Saturday 3-21-15

Prep Work

Team stretch

*Scheduling Note – If you plan to tackle the Open workout for the second time on Sunday, you are well advised to rest or do only some light circulatory work – like bicycling – on Saturday. If, on the other hand, you have the ability to perform 15.4 again on Monday morning and still submit your score before the deadline, I would suggest performing the workout below, and then resting on Sunday.

Workout of the Day
A.
Three sets for times of:
2 Legless Rope Climbs
10 Toes to Bar
20 Alternating Pistols
Rest 2 minutes (or perform with a partner or two and race through as a relay)

B.
Snatch – for 20 minutes work on snatch technique and mechanics, building in load by feel and based on barbell speed, if it feels good, keep building, if not, keep the weight lower and work on a specific component of the lift that has been difficult for you.

C.
In teams of two, alternating complete rounds, complete 3 rounds each of:
Row 500 Meters
8 Front Squats (245/155 lbs – from the ground)

followed immediately by…

In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Thrusters (155/105 lbs)

D.
Three sets of:
Partner assisted Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Bent-Over Barbell Row x 8 reps @ 21X0
Rest as needed
V-Ups x 40 reps
Rest as needed

Cool Down
Mobility
Post results
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