“Rome was not built in a day.” – John Heywood

2 rounds for time of:

Row, 500/400 m

30 Alternating Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

Row, 500/400 m

30 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs

Row, 500/400 m

30 Alternating Single Arm Dumbbell Snatches, 50/35 lbs

Teams of 2 wod today…waterfall style!
Rowing is paired with 3 dumbbell movements in this longer Saturday workout
We expect this 2 round workout to take somewhere in the 20-30 minute range to complete

We’ll use one dumbbell for all movements today, choosing a weight that you are capable of completing 30+ power snatches unbroken when fresh
It is ok to use a different weight for the step-ups than you use for the Hang Clean & Jerks and Snatches
Box Step-ups: Alternate Legs Every Rep
Hang Clean and Jerks: Alternate Arms Every 5 Reps
Power Snatches: Alternate Arms Every Rep

If unable to row, complete one of the following:
500/400 Meter Row
800 Meter Bike Erg
28/20 Calorie Assault or Echo Bike
21/15 Calorie Ski Erg

The first priority of this workout is to stay moving on the dumbbell
This is a great day to push for big, scary sets on all 3 movements
The less breaks we can take on the dumbbell, the more time we spend moving forward
Speed on the row is our second priority
These are less important because we’re always going to be moving on the rower, no matter the speed
If you’re confident in big sets on the bell under fatigue, row a little faster
If you know you’re going to need some more time before getting back on the bell for a big set, row slower to help you recover for the weighted movement

Dumbbell Movements
One of the better places to hold the dumbbell for the step-ups will be with the handle resting on one shoulder
This allows the weight to be supported by the body instead of holding it farmers carry style, which could tax your grip for the other two movements
Holding it here also allows you to ideally not have to stop moving

Hang Clean and Jerks
On the hang clean and jerks, try to hold on for one large set of 30 if possible, as one arm rests while the other works
To help you hold on, don’t think of it as one big set
Approach the 30 reps as 3 sets of 5 on each arm, as we’re required to switch sides every 5 reps
If you need to break, take one break at the halfway point (15 rep mark)

Switching on the floor is slower, but can help you stay steadily moving forward
Switching hands in the air is definitely faster, but can be more taxing on the lungs
Just like the clean and jerks, try to minimize your breaks here
If you need to take some quick breaks, consider the following:
1 Set: 30
2 Sets: 15-15
3 Sets: 10-10-10 or 12-10-8

An important thing that will help you stay composed on all the dumbbell movements (and the runs) is to control the rhythm of your breath
Make sure to breathe out at the top of each movement – as focusing on your breathing will allow you to hang on for longer sets