AMRAP 18:
1,000 Meter Row
30 Single Dumbbell Hang Clean & Jerks 22,5/15kg
50 Single Dumbbell Box Step-ups
7 Rope Climbs

Warm Up

1:00 Row Easy Pace
0:30 Active Spiderman
0:30 Updog to Downdog
0:30 Pigeon Pose (0:15 each side)

1:00 Moderate Pace Row
0:30 Active Samson
0:30 Alternating Quad Stretch
0:30 Arm Circles (0:10- forward, backward, swings across the chest)

SPECIFIC WARM UP

*SINGLE DUMBBELL HANG CLEAN & JERKS
*[today we will have athletes alternate arms every 5 reps]
5 Single Dumbbell Deadlifts (each side)
5 Single Dumbbell Russian Swings (each side)
5 Single Dumbbell Push Press (each side)

3 Pausing Dumbbell Hang Cleans (each side)

3 Pausing Push Jerks (each side)

3 Single Dumbbell Hang Clean & Jerks (each side)

**SINGLE DUMBBELL BOX STEP UPS

10 Bodyweight Box Step Ups
10 Single Dumbbell Box Step Ups
10 Single Dumbbell Box Step Ups

**ROPE CLIMBS
10 Scap Retractions (on pull up bar)
3 Strict Pull Ups
3 Strict Knee to Chest

Practice Foot Clamping Seated on a Box

1 Rope Climb

PRACTICE ROUND
250 Meter Row
3 Single Dumbbell Hang Clean & Jerks (each side)
10 Single Dumbbell Box Step Ups
1 Rope Climb

Rope Options

-Reduce Reps
-Reduce Distance
-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)