MOBILITY & WARM UP
3 Rounds:
1:00 Light Bike, Row, or Ski Erg
25 Double-Unders
3 Spidermans each side
3 Walkouts
3 Russian Baby Makers
:30s of Alternating Warrior Squats
2 Rounds:
3 Inchworms
5 Scap Retractions + 5 Kip Swings
10 Glute Bridges
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
