A. Clean complex – Every 2 minutes for 5 sets, do 2 hang cleans + 1 cleans, working at a moderately heavy weight.
B. Open workout 19.2 variation. The actual workout as written is very much a testing workout, and is designed to separate everyday athletes (which is the vast majority of us, honestly) from the elite athletes, who have higher levels of skill and strength within the Open competition. With that in mind, it’s not the best training workout. We will use a similar format, but with lighter prescribed weights, with less of a focus on strength.
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bar
50 double-unders
13 squat cleans (115/75)
25 toes-to-bar
50 double-unders
11 squat cleans (135/95)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
9 squat cleans (155/115)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
9 squat cleans (175/125).
If you complete all of the work in under 16 minutes, your score will be the time to completion. If you do not finish the required work before any of the time caps (8 or 12 minutes), your score will be the total number of reps completed by the time cap. If the prescribed weights are too heavy, aim for percentages of approximately 30%, 50%, 70%, and 80%.