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Strength & Skill

10 Minutes (one set every minute)
3 Low Hang Power Clean @65-70% 1RM Clean
*Touch and Go from below knee.
**Focusing on efficiency and speed.

WOD: AMRAP 20 Minutes
1-2-3-4
Rope Climbs
40-30-20-10m
DBL DB/KB Walking Lunges (24/16kg)

Ascending rope climbs, descending Walking Lunges
** start at the top again if you still have time remaining

STIMULUS and GOALS
How to Pace: GRIND! You are working up and down this ladder multiple times for 15 minutes. Try and keep a pace that can be replicated across all rounds. Don’t come out too hot on the first ascent, or it won’t end well.

How it should Feel: MUSCULAR ENDURANCE into a bit of CARDIO! The lunges will attack your lungs while the rope climbs takes care of the upper body.

WORKOUT STRATEGY & FLOW
Rope Climbs: Big jump every time and use your legs before the arms. Try and complete 1 rep every 10-15 seconds.

DB Lunges: Weight is moderate and should be moving 10m unbroken sections. Pacing should be steady and consistent while focusing on relaxing your arms.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.