Complete as many rounds as possible in 18 mins of:
Row, 1000 m
30 Single Dumbbell Hang Clean & Jerks, 50/30 lbs
50 Alternating Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
7 Rope Climbs
STRUCTURE: Athletes will complete as many rounds as possible in 18 Minutes of 1,000 Meter Row, 30 Single Dumbbell Hang Clean & Jerks, 50 Single Dumbbell Box Step Ups, and 7/5 Rope Climbs. Athletes should alternate arms on Single Dumbbell Hang Clean & Jerks every 5 reps. Athletes should alternate legs every rep on Single Dumbbell Box Step Ups and can alternate which hand/shoulder holds the dumbbell whenever they’d like.
STIMULUS: Threshold workout.
STRATEGY: Athletes should complete 1,000 Meter Row in under 5:00. Athletes should complete Single Dumbbell Hang Clean & Jerks in under 1:00, 50 Single Dumbbell Box Step Ups in under 1:30, and 7 Rope Climbs in under 3:30.
SCALING: If needed, athletes should scale the Row distance to 800 Meters. Athletes should choose a dumbbell weight they can do 30 Single Dumbbell Hang Clean & Jerks and 50 Single Dumbbell Box Step Ups unbroken.
SCORING: Athletes’ score will be Total Rounds + Reps completed in 18 Minutes. Athletes should aim to finish at least 1 Round + the Row.
1,000 METER ROW
-2,000 Meter Bike
-600m Air Run
SINGLE DUMBBELL HANG CLEAN & JERK
SINGLE DUMBBELL BOX STEP UP
-Single Dumbbell Step Back Lunges
-100 Double Unders
-1 Rope Climb = 2 Lay to Stand Rope Climb
-1 Rope Climb = 2-3 Strict Pull Ups + 2-3 Strict Knee to Chest (athlete dependent)
-Stagger by 5:00