Barbell Warmup (empty BB) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats
Front Rack Stretch – 1:00 Front Squat Hold – 1:00
SKILLS & SPECIFIC WARM UP
Steadily building in small jumps, to no more than 40% of our 1RM Clean: 3 Muscle Cleans 1 Pause Front Squat 3-Position Clean (High Hang, Hang, Floor)
Specific Primer for “Open 19.2”
Warming Sets (percentages build off target load): 3-5 Toes to Bar 10-20 Double-Unders 3 Squat Cleans (50%)
3-5 Toes to Bar 10-20 Double-Unders 2 Squat Cleans (65%)
3-5 Toes to Bar 10-20 Double-Unders 1 Squat Cleans (80%)
1 Squat Clean (90%) 1 Squat Clean (100%)
Return back to our starting load for the workout, followed by: 2 Sets of Toes to Bar (based on our breakup strategy) 25 Double-Unders 3 Squat Cleans
CONDITIONING
“OPEN 19.2”
5 Rounds for Time: 25 Toes to Bar 50 Double-Unders 15-13-11-9-7 Squat Cleans
Rx’d: (Ages 16-54) Men squat clean 61-83-102-124-142 KG. Women squat clean 38-52-65-79-93 KG
SCALED LOADING AND VARIATIONS Scaled: (Ages 16-54) Men squat clean 43-52-61-70-83 kg. Women squat clean 25-34-43-52-61 kg, hanging knee-raises – Single Unders