01 Mar 2015 – Open 15.1 Skills Prep

A) Open 15.1 Warm-up

B) Skills Development: Snatch and Toes to Bar

C) Skills Alternating EMOM

C1) Alternating EMOM x 6
Odd minute: 5 snatch with an empty barbell
Even minute: 5-8 Toes to bar progressions

C2) Alternating EMOM x 6
Odd minute: 5 Deadlift + 5 snatch at 75% of Open 15.1 weight
Even minute: 5-8 toes to bar (knee raises)

D) Pacing Practice

3 rounds (90 reps) = 3:00 per round
4 rounds (120 reps) = approx. 2:25 per round
5 rounds (150 reps) = approx. 2:00 per round
6 rounds (180 reps) = 1:30 per round
7 rounds (210 reps) = approx. 1:15 per round

Set a goal and practice 2 - 3 rounds moving at the suggested pace with the weight and movements you will be using for the workout.