In my opinion, this is a Rowing and TTB workout; your proficiency on these two basic elements over a long-ish period is going to be the deciding factor in your success. Grip will definitely be a factor here, but this is still mainly a measure of your aerobic power (just like almost all Open workouts are — nothing revolutionary here)
10 minute bike/ski @Z1
T-Spine Opening (extension over foam roller —> cat/camel —> rotations)
Hip/Glute activation (hip flexor stretch —> single leg KB DL —> lateral step ups/overs)
Shoulder Prep (crossover symmetry —> cuban rotations —> bottoms up KB press)
Skill Work (if necessary):
Work on cycling reps with the DB and find what is the most relaxed style for you (see below)
3 sets @ increasing pace:
3-5 Toes to Bar
3 DB Hang Clean and Jerks each arm
9 Cal Row
Rest walk 60 seconds
Rest 3 minutes
Row 30 seconds hard
Rest 30 seconds
Rest 5 minutes
Toes to Bar:
This is going to be massively different from athlete to athlete; if you are very weak here (less than 5 unbroken), this should be quick singles. Set up a bar that you don’t need to jump more than an inch to get up and down from. Jump into the arch for the kip, and drop down as quickly as possible after hitting your rep to minimize grip fatigue. If you are decent here, think 5/3 or 4/2/2, with the same strategy as just described. Avoid “double kipping;” it’s always better to drop down and reset than to actively work against your own momentum. If you are very strong at Toes to Bar, consider going unbroken, but I would recommend that MOST people break this up with as short a break as possible, before getting right onto the DB.
DB Hang Clean and Jerk:
While we have worked with this movement with KBs in the past, I have honestly not yet played around with efficiency strategies here specific to the DB. Also, while you are allowed to use 2 hands to lower the rep back down, and this seems like it could save some eccentric loading, I’ll have to play with it to let you know whether or not that can make a difference.
Once you stand to the hang, I would recommend keeping the DB as close to your center of mass as possible, from front to back and from left to right. There should be rotation of the DB as you bring it around to the shoulder, then rotation back as you jerk overhead (hard to explain without showing, but the goal is to mover your body around the DB as much as possible, and avoid letting the DB leave your body).
These should be 5 unbroken throughout, and switch hands without going back to the ground between arms. If the weight is too much to do 5 unbroken, you should probably be scaling this workout anyway.
What can we say other than keeping a loose grip on the handle, and rowing how you already know to row. You’re not going to improve here overnight, but you CAN be more efficient and effective with your strokes by using as much leg drive as possible, and not smoking the lats by ovvrgripping.
Have the foot straps set loose so you can get in easily, and, if you truly want to minimize transition time, have someone else reset the monitor between your rounds!
Your pacing here in the first 7-10 minutes will determine your overall outcome. You should be flowing from movement to movement, and your true pace will be determined by your wattage on the rower. If you come off of the rower and need to take a break before the TTB, you are going too hard there; if you are coming off the TTB and need to break before the C&J, you did too many TTB. Know that you can generally pick it up on the rower in the later rounds, so don’t blow it up from the start.
Trust your training, grind this one out, and remember to breathe!