2 sets as warm-up:
10-15 row or ski calories
10-20 single- or double-unders
15m unweighted walking lunges
5:00-10:00 squat clean prep, building to the heaviest weight you are confident you will get to in 19.2, get in a few toes-to-bar along the way
+
8:00 to complete:
25 toes-to-bar
50 double-unders
15 squat cleans, 135/85
25 toes-to-bar
50 double-unders
13 squat cleans, 185/115
If completed in under 8:00, you now have until 12:00 to complete:
25 toes-to-bar
50 double-unders
11 squat cleans, 225/145
If completed in under 12:00, you now have until 16:00 to complete:
25 toes-to-bar
50 double-unders
9 squat cleans, 275/175
If completed in under 16:00, you now have until 20:00 to complete:
25 toes-to-bar
50 double-unders
7 squat cleans, 315/205
If complete in under 20:00, congratulations, you are one the fittest humans to ever live!
+
5:00-10:00 coach-led mobility
Post results to comments.
259. Happy considering I felt horrible most of the day and didn’t get energy until almost 4pm. Just glad I made it in and got to attempt it.
A. Built to 145..
B. Was disappointed with what I got. Got 166 on the rx. As punishment/curious about the scaled- did the whole workout in a little under 15 mins including changing my own weights. Was fun/not nearly as painful as rx