5 Rounds (On the 5:00):
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches
10 Chest to Bar Pull-ups
15/10 Calorie Row
In this 5 round interval workout, rounds will begin on the 0:00, 5:00, 10:00, 15:00, and 20:00. Once athletes complete the rower calories, they will rest until the next 5 minute window begins. All athletes should have at least 90 seconds of rest between rounds. Adjust reps, weights, or variation to accomplish this. For the 10 dumbbell hang clean and jerks, athletes will complete 5 reps on the right arm before switching to the left arm for 5 reps. The opposite is true for the snatches, where athletes will be alternating sides every rep. Looking for the chest to bar pull-ups to be completed in 1-2 sets per round. Those whose goals are mainly outside of the gym can complete chin over bar pull-ups. If short on rowers, stagger heats by 2 minutes.
## THE WHY
We’ll record the scores for all 5 rounds today to give ourselves a good idea of pacing. It is more impressive to stay consistent with these rounds than it is to start fast and fall off. The athlete whose scores didn’t fluctuate much likely squeezed more fitness out of the workout than the athlete who crashed and burned. However, being all over the place with round times is a great learning opportunity. Don’t review the results as good or bad, just view them as what they are. Because that happened, we can use the information to make improvements the next time a workout like this comes up. Focus on these as areas where we can make really good progress, not areas where we are flawed.