1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Dumbbell Squats 22,5/15kg
Bar-Facing Burpees

1RM Clean


“Plan B”
12/9 cal row
30 Air Squats
12/9 Calorie row
15 Dumbbell Push Press (40’s/30’s)

Athletes have the option to attempt 18.2 and 18.2a for a second time or complete “Plan B”. In the alternate workout, athletes will use two dumbbells for push presses. This should be a weight that athletes could complete unbroken when fresh. Within the workout, this should be able to be done in 1-2 sets each time. Similar to last week, we will run two heats within the class hour today. There are a few options here. You could partner up athletes doing the Open and have them judge each other in separate heats, allowing the athletes doing “Plan B” to go in either heat. If there are around equal number of athletes doing the Open and class workout, the other option is to have the athletes doing “Plan B” go in heat 1 and judge one big Open group in heat 2. This allows athletes doing to Open to warm up sufficiently, coaches to better help them with their strategy and approac