18.2 is newer style workout – a max effort lift AFTER a metcon. This isn’t a big deal – we lift heavy and we lift heavy tired. But some strategy will be required.
First – you will likely not have a TON of time for your lifts. Figure 3 minutes at the higher end, less than 2 minutes on the lower end. This will give you a shot at 2-3 lifts.
Some quick thoughts. This workouts has Bar Facing Burpees in it – they will consume most of the time. You can hemmohrage time if you slack off, especially in the rounds of 8, 9, and 10.
Transition fast early, get through the round of 4 or 5 quick and settle in – it’s 110 total reps. The halfway point is in the 7th round.
Here’s how I would warm up:
First – elevate your heart rate before you do anything by rowing or biking for 3-5 minutes.
Take 15 minutes to build to your opening Clean. I would HIGHLY recommend using the Squat Clean, unless you have a major deficiency. Even if you do, perform Squat Cleans, or a Power Clean/Front Squat in the warm up to get your pull ready and get your legs ready for the DB Front Squats. Before or after every lift, perform 2 quick Bar Facing Burpees. Over the 15 minutes, this should get you ready.
When you get to your lifts – don’t be greedy. I would recommend shorter rest and smaller jumps. If you open with 185 then jump to 275 after resting 2 minutes, you are either a beast or a dummy. Finish the workout, rest a bit, hit your opener at 185, maybe jump to 205, then 225, then go for it.
That’s all without having done or watched anything. I may change my mind tomorrow after I watch folks slam some PRs after crushing burpees.
1-2-3-4-5-6-7-8-9-10 reps for time of:
Men use 50-lb. dumbbells
Women use 35-lb dumbbells
Time cap: 12 minutes to complete 18.2 AND 18.2a