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STRUCTURE: Athletes will do 250 m Row then 10 Single Dumbbell Box Step Overs and 12 Single Arm Dumbbell Hang Clean and Jerks, Alt every rep.

STRATEGY: Today, let’s athletes should choose a weight that they can move through Box Step Overs and Hang Clean and Jerks either unbroken or 2 sets.

SCALING: Athletes should choose a boxx height that will keep them moving. Dumbbell weight should be light enough to complete 15 unbroken when fresh

SCORING: Athletes’ score will be Rounds + Reps


“Single Task” (AMRAP – Rounds and Reps)



250m Row

10 Dumbbell Box Step-Overs

12 Single-Arm DB Hang Clean & Jerk

Subs – 200m Run or 500m Bike

RX+-50/35#, 24/20″

RX-35/20#, 24/20″

50-59-20/15#, 20/16″

60+-15/10#, 16/11″

Basics-8 AMRAP