“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway
For time: 3 rounds of:
Row, 1000 m
30 Toes-to-bars
— then —
21 Burpee Box Jump Overs, 24/20 in
21 Clean & Jerks, 135/95 lbs
21 Burpee Box Jump Overs, 24/20 in
21 Clean & Jerks, 155/105 lbs
21 Burpee Box Jump Overs, 24/20 in
21 Clean & Jerks, 185/135 lbs
DESCRIPTION & STIMULUS
In this team of 3 workout one athlete works at a time while the other two rest
Teams must complete all three rounds of row and toes to bar before moving on to the burpee box jump overs and clean and jerks
There is a 30 minute time cap to the workout
If you hit the time cap, put 30:00 as your score and note total completed reps in the notes section
BURPEE BOX JUMP OVERS
See Below For Movement Standards:
Face the box in the burpee
You can step or jump out of the burpee
Jump up and land on the box with two feet
There is no need to stand to full extension
TOES TO BAR
Choose a variation that allows for at least 5 reps at a time
It is ok for teammates to use different variations here
Subs:
Reduce Reps
Feet as High as Possible
Knees to Elbows / Chest / Waist
CLEAN AND JERKS
We have three different barbell weights in today’s workout
Use one barbell and change the weights as you go
Teammates can use different weights (you can have multiple bars in this case)
Choose weights that allow for at least the following reps during the workout:
**1st Bar: **5-7 Reps
2nd Bar: 3-5 Reps
3rd Bar: 1-3 Reps
STRATEGY
GENERAL
With twice as much time spent resting vs. working, let’s aim to move fast and switch out before our movement begins to slow down
See below for ideas on when to switch out for each station, with the goal being to change partners while you’re still moving quickly
ROW
1 Set of ~333 Meters Each
2 Sets of ~150 Meters Each
TOES TO BAR
5-10 Reps
BURPEE BOX JUMP OVERS
3-5 Reps
CLEAN AND JERKS
1st Barbell: 5-7 Reps
2nd Barbell: 3-5 Reps
3rd Barbell: 1-3 Reps
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