3-1-22



TUESDAY 1st

Squat Clean 1 Rep Heavy

-fast approach to get weight in hand…. The meat and potatoes is 16.2!


All reps performed as singles, as would be recommended for 16.2

0:00-5x30%

2:00-4x40%

4:00-3x50%

6:00-2x60%

8:00-1x70%

9:30-1x75-80%

11:00-1x80-90%

13:00-1x80-100%

15:00-1xSend It!


AMRAP 20 (16.2)

-25 Toes to Bar

-50 Double Unders

-Squat Cleans


Round 1: 15 reps at 135/85

Round 2: 13 reps at 185/115

Round 3: 11 reps at 225/155

Round 4: 9 reps at 275/175

Round 5: 7 reps at 315/205


As originally written, you had 4 minutes to complete a round. If you finished Round 1 by 4:00, you get another 4 minutes and had till 8:00 to finish Round 2. If you finished Round 2 by 8:00, you’d get 4 more minutes and have till 12:00 to finish round 3.


Making it to round 3 was the top 10%


Finishing Round 3 by 12:00 and getting any Squat Clean in Round 4 was the top 1%


Times have changed, athletes have gotten better and women have proportionally gotten stronger… (you’ll notice the barbell equivalents are not what see today in competition)


Today, we’ll just go on a 20:00 running clock to give everyone a shot at getting heavy and have fun!


Open standards, but running clock…. See how far you can get in 20 minutes!


Open standards, but 15 T2B & 30 DUs per round, and:

Round 1: 15 reps at 95/65

Round 2: 13 reps at 135/85

Round 3: 11 reps at 185/115

Round 4: 9 reps at 225/155

Round 5: 7 reps at 275/175


Open standards, but 10 T2B & 20 DUs per round, and:

Round 1: 15 reps at 75/55

Round 1: 13 reps at 95/65

Round 2: 11 reps at 135/85

Round 3: 9 reps at 185/115

Round 4: 7 reps at 225/155


20 Sit-Ups & 50 Single Unders per round, and:

Round 1: 15 reps at 40%

Round 1: 13 reps at 50%

Round 2: 11 reps at 60%

Round 3: 9 reps at 70%

Round 4: 7 reps at 80%


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