Strength & Mobility
1 round:
perform 1 rope climb with pauses + 1 without pauses
then…
2 rounds of AMRAP rope climbs in 1 minute
In between sets perform:
2 straddle Jefferson Curls with :10 descent
:10 – :30+ ring support hold
:10 – :30+ bottom of ring dip hold
Notes
Do not incorporate the pauses in the AMRAP minute. Be sure to maintain consistent technique even when removing the pauses.
Paused Rope Climb Technique:
1. jump to rope and pause for :03 hanging with straight arms
2. lift feet as high as possible, create foot lock and pause for :03
3. stand on lock and pause for :03
4. repeat cycle with pauses until you reach the top of the rope.
5. lower from the top by slightly loosening your foot lock and descending hand-under-hand
Conditioning
3 rounds for time
5 wall walks
10 power snatches
10 burpees to a target
10 minute cap
Notes
Today’s workout is 3 rounds of 5 wall walks, 10 power snatches, and 10 burpees to a target. Your score is the amount of time it takes to complete the 3 rounds.
The wall walks should be completed in about a minute or less. You may reduce the amount of reps or the range of motion if necessary.
The power snatches should be done at a light or moderate weight and completed in quick singles or small touch and go sets.
The burpees should be done in under a minute. Decrease the reps or scale to regular burpees if necessary.