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AMRAP 18 Minutes
18 Alternating Dumbbell Hang Clean and Jerk (22.5/15)
18 Dumbbell Facing Burpee
18 Toes to Bar/GHD/ MB ABMAT Situps
(Keep Hands Safe)

TARGET SCORE
Target Rounds: 6+
Minimum Rounds before scaling: 4

STIMULUS and GOALS
How to Pace: STEADY! Find a consistent pace that can be maintained across all rounds and then push the pace in the final 90 seconds with whatever is left in the tank. Keep track of the first-round time and then try to replicate that as closely as possible to assist in pacing.

How it should Feel: MUSCULAR ENDURANCE and/or CARDIO! It’s all movements that we are familiar with so hang on and try to give a good honest Open-like effort. It’s going to be a fight in the final 8 minutes.

WORKOUT STRATEGY & FLOW
Alternating Dumbbell Hang Clean and Jerk: Unbroken! The good news about movements like this is the non-working arm gets somewhat of a break between reps. Weight should be moderate so explode with your hips and grind through the 18 reps. We recommend catching the dumbbell at eye level on the way down to transition each rep.

Dumbbell Facing Burpees: Steady on the pace while keeping your heart rate under control. Effort should be consistent and moderate, with the aim to just stay moving. So pick a pace you can hang onto with these from the beginning with that in mind.

Toes to Bar:/ (Keep Hands Safe)
Be strategic on these as well from the beginning. If you can’t hit 18+ unbroken then you can start with 2-3 sets and probably stay there. If you can’t hit over 12 unbroken then start with smaller sets (3-5) and try to stay moving as much as often as you can. Break sooner than later to save the grip going back into the hang dumbbell clean and jerks.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Power Snatch @ 65% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 80% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.