16.2! And It's Not 20 Minutes, Unless...

Last week had the "unexpected" factor we've come to expect from Open workouts, but not the "wow" factor.  This one WOW'd those of us watching the live announcement, and got us all excited and nervous over strategies and potential outcomes.  Like some Open workouts of past years, this one "rewards" you for being fast, skilled and strong.  Your reward? Be faster/stronger and see if you can stretch the workout further! Here's how it breaks down:




Rx’d

On a 4-minute clock:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed, add 4 min. and proceed:
25 T2B, 50 DU
13 squat cleans, 185 / 115 lb.
If completed, add 4 min. and proceed:
25 T2B, 50 DU
11 squat cleans, 225 / 145 lb.
If completed, add 4 min. and proceed:
25 T2B, 50 DU
9 squat cleans, 275 / 175 lb.
If completed, add 4 min. and proceed:
25 T2B, 50 DU
7 squat cleans, 315 / 205 lb.

Scaled

On a 4-minute clock:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.
If completed, add 4 min. and proceed:
25 knee raises, 50 singles
13 squat cleans, 115 / 75 lb.
If completed, add 4 min. and proceed:
25 knee raises, 50 singles
11 squat cleans, 135 / 95 lb.
If completed, add 4 min. and proceed:
25 knee raises, 50 singles
9 squat cleans, 155 / 115 lb.
If completed, add 4 min. and proceed:
25 knee raises, 50 singles
7 squat cleans, 185 / 135 lb.

Here are the rules/standards (video below), and here's a video with some tips for those doing the Scaled version. 

My words of advice?

  • Don't look past how much grip is involved here.  Mobilize your wrists and mash your forearms so they're ready for it.
  • When toes-to-bar start to fatigue, they go quickly.  Break those up into smart sets.
  • Unless you've got to really jam to finish a round under 4 minutes, drop the bar after you stand up each clean.  The time you gain isn't worth the extra effort.
  • Give yourself a mantra on the cleans so you don't rest too long - like 1 clean every 10 seconds, or 2 deep breaths between each.
  • RELAX your body on the jump rope.  You'll be less likely to trip, and use less energy.

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