23.05.26

INTENDED STIMULUS

7:00-12:00.

The barbell load should be light. Use the same weight for both movements.

Complete the rounds of 27 and 21 in 2-3 sets for each movement.

Finish the 27 sumo deadlift high pulls by 2:00 and the 27 thrusters by 4:00.

RX

For time:
27-21-15-9:
Sumo deadlift high pulls (95/65 lb)
Thrusters

LEVEL 2

For time:
27-21-15-9:
Sumo deadlift high pulls (75/55 lb)
Thrusters

LEVEL 1

For time:
21-15-9-6:
Sumo deadlift high pulls (55/35 lb)
Thrusters

SKILL WORK

Post-workout:
1 set:
Max double-KB overhead hold
– Rest 1:00
Max double-KB front rack hold
– Rest 1:00
Max double-KB farmers hold

– Athlete chooses the load.
– Must be able to hold for at least :30/movement.

STRETCHING

200-m walk
:30 standing pike stretch
:30 standing quad stretch/leg
:30 Samson stretch/side
:30 squat hold

WHITE BOARD BRIEF

Target time | 7:00-12:00

Today’s workout is a descending rep scheme of two weightlifting movements and it should look and feel similar to Open workout 15.5. If you have completed the Open workout in the past, try to recall your experience.

Base your loading off of the thruster. The barbell load should be light and allow you to perform 10+ unbroken reps in the warm-up. You should use the same weight for both movements.

If you are unsure about the loading, go a little lighter and move faster. This will get you where you want to be.

After the workout, we will have some fun testing our ability to hang on to a KB in a variety of positions.