Saturday, March 29 – Open Workout 14.5

Optional Mobility (if time; to be done up to 20-30min before heat time)
– Choose one Mobility exercise from Friday’s Mobility & Prep work to repeat as needed

Warm-Up (to be started 15-20min before heat time)

60 Jumping Jacks

then,

2 rounds of
10 Dolphin Push-Ups
10 Scorpions
10 Spider Lunges with Double Reach Up
10 Rolling Split Straddles
10 Supine Scorpions
10 Squats

then,

3 rounds of
5 Plank to Squat
5 Jump Squats

then, if time, complete one of the following mobility stretches:

1 min Death Stretch / Couch Stretch  per side
1 min Standing Band Lat/Tri Stretch per side (one foot on the band, the other end pulling your hand down)

Open Workout 14.5

For time, complete:
21 – 18 – 15 – 12 – 9 – 6 – 3 of
Thrusters (95/65) &
Bar-Facing-Burpees

Standards (courtesy of the CF Games website):

This workout begins from the standing position with the barbell on the floor and the athlete standing tall. This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted.
Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.