Advanced (trying to qualify for Regionals):
T2B: 8/7 or 5/5/5. Rich Froning broke in the 3rd and Fraser’s T2B fell apart in the end after starting unbroken. So unless you are an Olympic gymnast or have abs of steel, I suggest breaking up from the start. The breaks should be no more than dropping and jumping back up.
DL: Unbroken. Use a mixed grip. Split second pause on reps 6-10 at the top to breathe deeply. Drop the 10th rep to set up for Snatch.
Snatch: Unbroken. If you are comfortable move your grip in slightly, this will give you a better grip on the bar and help to save some strength for the next round of T2B. Split second pause at the top of each rep to breathe deeply and relax grip.
Chalk breaks should only be taken before the start of each round. You don’t have time for multiple chalk breaks every round. Wear sweat bands or Strength Wraps to help prevent sweat from getting on your palms. Approach each round as its own workout and use the walk from the barbell to the T2B to recover.
Beginner and Scaled:
T2B: 5/5/5 or less from the start. DO NOT TRY AND GO UNBROKEN OR BIG SETS EARLY.
DL: 5/5 or fast singles using a mixed grip. Reps 6-10 pausing for a split second to breathe deeply.
Snatch: Singles. Move grip in slightly to preserve grip strength. Deep breath between reps.
There is not a lot that goes into a workout this short. It all comes down to how long you can hang on the bar and keep moving.
This will be lower than you think. Get a number on the board and build. One error I think the athletes made tonight was unloading the 115 to build to their opener. Keep 115 on the bar and build on top of it. Have a friend or a good judge who will help you do the math since you going to have foggy brain after 15.1.
Clean: Pick up the bar.
Jerk: Move the bar overhead.
Hope everyone has a safe Open and most importantly has fun.