Friday February 18th

1:00 Squat Hold
1:30/Per Leg – Dragon Pose
2 Rounds
20 Hang Squat Cleans Empty Bar
2:00 Machine

EMOM 6 Minutes
1 Squat Clean @ 60%+
Start at 60% and add weight (10-20lbs) each round, ending at 80-90% of what you hope to hit in 18.2a. Do not miss – focus on quality as you build.


Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a

Noah Ohlsen- 4:02

Ben Smith- 385

Feel: Cardio/Gas

Pacing: Reach

Target Score: Sub-8 Minutes

Firebreather Score: Sub-5 Minutes


  • DB Front Squat: Reduce DBs to Scaled weight of 35/20lbs
  • Burpees: For new athletes or less proficient athletes consider removing the round of 9-10

Coach Focus: This open retest gets nasty very quickly, due to the nature of the fast transitions and low rep scheme in the first few rounds. Coaches should push athletes to move fast, but to adhere to the full ROM needed for both movements, as we often see when athletes are racing they shorten their ROM to speed up. No shallow squats or incomplete hip/knee extensions during the squats. On the burpees, ensure athletes performing this workout RX are taking off on two feet, not one.