Complete as many rounds as possible in 20 minutes of:

• 8 toes-to-bars
• 10 dumbbell hang clean and jerks
• 14 / 12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Warm-up suggestions

• Get the blood flowing and heart rate up with a rower
• Prepare your shoulders for the kipping and jerks (watch the video below)

Credits: The Movement Fix

Thoughts about the workout

This workout will put athletes’ work capacity in a test. 20 minutes is also mentally challenging duration for a workout especially when you need to go fast.

There are two ways to approach the 18.1. The right way depends on your fitness level. If you are a top level athlete and are hoping to make your way to the Regionals, you need to attack, you have to go hard already from the first second. You need to be fast because this workout won’t fatigue the top level athletes so much that their pace would drop significantly towards the end. The minutes will feel like eternity but just push through the pain.

If you are one of us mortals and can’t go the full throttle on for the full 20 minutes, you need to be smarter. You need to know your body and be aware of your work capacity.

18.1 one is mostly about pacing correctly. Start too fast and you have a ticket to a very dark place. On the other hand, by underestimating your capabilities, you suddenly notice that there’s only one minute left and you still have gas left in the tank.

TTB would be the most natural movement to split the sets. DB clean and jerks and rowing are more about the grinding and moving consistently.

The best advice we can give is that you should make a plan and stick to it.

Good luck!

P.S. Remember to follow Open 2018 workout list on WODconnect.