Beginning on an 8-minute clock, complete as many reps as possible of:
15 squat cleans, 135/85
13 squat cleans, 185/115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
11 squat cleans, 225/145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
9 squat cleans, 275/175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
7 squat cleans, 315/205
Stop at 20 minutes.
A) 5-7 min easy row or bike, keep heart rate low but get the muscles moving and get a little sweat going.
B) Specific Mobility
C) General Prep
2-3 Rounds Per Side
5 Single Arm Kb Swing
5 Single Arm Kb Clean
5 Single Arm Kb Front Squat
5 Single Arm Kb Press
10 Rev Crunch
D) Specific Prep
1: 1 Squat Clean (starting at 60% building to 90% of 1RM)
2: 3-5 Toe 2 Bar (Scaled: Hanging Knee Raise)
3: 15-20 Double Under (Scaled: Single Under)
Tips and Strategy
First things first, To Go RX or Not To Go RX? It is my firm belief, due to the way the scoring of the open works, that if you can even complete 1 Rep of the RX variation you should do that. A RX score of 1 beats ANY scaled score. But we also want to make sure we get a good workout in, right? Well that is easily taken care of in 1 of 2 ways. In a workout where maybe the 3rd or fourth movement is something you cant do you do the RX variation to that point, take your RX score and continue on with a scaled variation so that you can get your quality workout in. OR, in a workout like this, that maybe starts with a movement or 2 you aren’t great at spend the time getting as many T2B as you can and take that score, rest a little while and jump into a later heat and perform the scaled version to get your quality workout in. If you are not concerned with your position on the leaderboard and struggle with T2B or doubles, or if you CAN NOT do a T2B, do the scaled version from the get go.
I DO NOT recommend coming out with 25 unbroken T2B, unless you are a Games Level Athlete. It will serve to make the first barbell feel significantly heavier than it should. People with a high capacity on T2B (think 30+ unbroken) can look at some thing like 9-9-8 or even 5-5-5-5-5, with a couple second break between each set and maybe a 5-7 sec break before the final set. For athletes with a lower capacity on T2B consider 3-3-3-3-3-3-3 or even singles. Don’t scoff at fast singles from the get go, I did that in my retest on 16.2 and got significantly further than my first attempt.
Jump Rope Strategy
KEEP THE ROPE SPINNING! Double Under Ninjas do them unbroken. If you are feeling a large amount of fatigue break into 2 sets, like a 30-20, but no more than that. Even if you have to do single/double just keep the rope spinning. If you trip up, 1 nice big deep breath to recenter and get right back at it. If you really don’t have have doubles and are doing RX just keep your head down and get what you can get. If you are doing scaled knock out those 50 singles as quick as you can.
For most people the best strategy is to go with single reps from the beginning. However, with having to use the drop pads doing sets of 2-3 at the lightest weight may be a better decision, if you can comfortably cycle that weight. If you are doing scaled because of the T2B and/or the doubles and the weights on the barbell are extremely light for you cycle through in large sets until you to around 65% of your 1 RM and move to singles after that.
Most of all, HAVE FUN!!!