A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Snatch + Snatch
*Sets 1-3 – 75-79% of 1-RM Snatch
*Sets 4-6 – 80-84%
*Sets 7-8 – 85%
B.
Build to today’s 1-RM Tempo Front Squat @ 32X1
Followed by…
One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)
C.
“CrossFit Games Open Event 15.5”
Complete rounds of 27, 21, 15 and 9 reps for time of:
Rowing on Concept 2 (for calories)
Thrusters (95/65 lbs)
Let’s see you beat your score if you performed the workout in 2015 or any time after. Goal is to keep those thrusters unbroken!
When the running clock reaches 15:00…
Complete rounds of 15, 12 and 9 reps for time of:
Burpees Over the Barbell (lateral)
Thrusters (135/95 lbs)
You’ll be fatigued from the first portion, but you need to continue to move on the burpees, and then push for unbroken sets on the thrusters.
When the running clock reaches 22:00…
Complete rounds of 9, 7 and 5 reps for time of:
Bar-Facing Burpees
Squat Clean to Overhead (135/95 lbs)
THIS IS A GRIND! Hang in there and KEEP MOVING!
D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed