7 Rounds for time

35 Double-unders
7 Snatches (anyhow) @ 52.5/35kg
7 Bar-facing burpees

Target time. < 14:00 CAP 18:00

– Rest 10:00 –

For time

30/24 (cal) Row
60 Toes-to-bars
30/24 (cal) Row

Time cap. 8:00

Overview.

Part A – This one is a grinder. If you like tough workouts, then this one is for you:) With small sets of each movement, starting a bit too hot is easy. If you’re unsure how to pace, It can be helpful to count the total reps: 245 double-unders, 49 Snatches and 49 Bar-facing burpees.

Part B – This row/toes-to-bar sandwich is all about pacing the 1st row right and breaking the toes-to-bars up to smart sets, then you can blast through the final row.
Strategy.
Part A – The trick here is to figure out how to pace this so that you can keep moving (with minimal rest).
You should aim to keep the double-unders unbroken. If you trip, take 1-2 breaths and get right back to it. Four (4) approaches to snatches (you might mix them as you go):

1) Unbroken (this will be hard to maintain through the workout)
2) Two sets, e.g. 4-3 (perhaps earlier in the workout; the next one might be better later on)
3) Set + singles, e.g. 3-1-1-1-1
4) Singles (Might need to default to this either from the start or later in the workout to keep moving)
Keep the burpees steady. You’ll always want to start immediately after snatches and keep moving through the set. You can take a few breaths after the burpees before picking up the rope again (if needed).
Part B – The pace for the 1st row should be such that you can walk to the bar, take a breath and get going with your first toes-to-bar set. Think of a pace you could keep for 2km. For toes-to-bar, you have few approaches available:

1) Negative splits (e.g. 20-15-10-8-7-5 or 25-20-15)
2) Bigger set + chip away (e.g., 20-10-4 x 5)
3) Even sets (e.g., 6 x 10, 10 x 6 or 12 x 5)
The key is picking an approach that minimises your total time (work + rest = total time) here (even if it means doing 20 x 3) rather than picking the sets you would like to do. For practice, you can of course go for a risky approach and see what happens.
Your heart rate most likely will come down during the toes-to-bars so once you get to the final row, it’s go time!

Snatches → 43/30kg
Toes-to-bars → Reduce reps (30, 40 or 50)