WMCF dynamic warm-up
2x DB Squats
15 air squats
2x Bar-facing burpees
Roll out triceps
Cleans - 45, 65, 95, 115#
18.2 DB Squats, Bar Facing Burpees
1-2-3-4-5-6-7-8-9-10 reps of
DB Squats (35# DB scaled)
Bar Facing Burpees (step up OK, scaled)
12 minute time cap for 18.2 and 18.2a
18.2a 1RM clean
I did this workout scaled and it was a doozy. Despite a long warm-up and a good rest before the first rep, I was huffing and puffing right out of the gate. I paced well and started stepping up on my burpees on the the round of 3 reps. I quickly realized that I would not get to the clean and just focused on keeping moving. I was breaking the squats into sets of 2 or 3 and resting at the top.
I ended up finishing the 9th round, but could not start the 10th. As far as reps go that would be 90 reps. I felt pretty good about the effort and was done when the clock stopped. I think setting up a 115# clean (with 2 extra 10# plates on hand for my second attempt) was optimistic. I would have been lucky to put up a 95# clean.
It was a really good sprint workout and I am sure the elites made a mockery of it.