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Strength & Skill

10 Minutes (one set every minute)
3 Low Hang Power Clean @60% 1RM Clean

*Touch and Go from below knee.
**Focusing on efficiency and speed.

WOD: 3 Rounds
2 Rope Climbs / Sit to Stand/ Ring Rows
10 Box Get Overs (48/40)

-rest 2:00-

2 Rounds
3 Rope Climbs
15 Box Jump Overs (30/24)

-rest 2:00-

1 Round
6 Rope Climbs
30 Box Jump Overs (24/20)

STIMULUS and GOALS
How to Pace: CHALLENGE into SPRINT! Descending rounds, climbing rep schemes with decreasing skill. Ideally, the intensity should be the same or slightly sped up, so try to see if your times can get faster as the transitions go down.

How it should Feel: GASSY with some MUSCULAR ENDURANCE! There was a lot of pounding up and down. Control your heart rate and stay aggressive.

WORKOUT STRATEGY & FLOW
Rope Climb: Pacing on all 3 workouts with these should be smooth and steady. Don’t burn these down so you are completely whipped when going into the box jump overs. Aim for BIG pulls with your feet getting close to your hands even if it slows down your overall speed today.

Box Get Overs: No Burpee here. Just get up and over. Stay aggressive and avoid over-pressing with your arms to save the arms for the rope climbs

Box Jump Overs: Height starts off and then goes down on the last workout. Pacing should be the same on both while aiming to step or hop down on each rep. Don’t rebound these; it’s not worth the risk of injury.

Flow
2 Rope Climbs, 10 Box Get Overs, 2 Rope Climbs, 10 Box Get Overs, 2 Rope Climbs, 10 Box Get Overs
-rest 2:00-
3 Rope Climbs, 15 Box Jump Overs, 3 Rope Climbs, 15 Box Jump Overs,
-rest 2:00-
6 Rope Climbs, 30 Box Jump Overs

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.