STRENGTH
Squat Clean – Heavy Single
WORKOUT
“Maui” (RX’d)
AMRAP 10
1-2-3-4-5. . .
Clean and Jerks 70/50
1 Rope Climb (or 6 Inverted Ring Rows)
SKILLS AND DRILLS
Rope Climb Week 4
All Levels:
Take 10-15 minutes and practice Footwork, clamping, and standing up on the rope. 1-2 pulls (No more) up the rope and working on consistency.
Advanced athletes should practice starting from a jump, while beginners will use a box. -During this time, we want athletes to focus on the climb and descending. Show hand-over-hand with the legs pressed straight and the rope sliding through.
Alternate Workout Option:
5 sets:
10 DB Bicep Curls
10 Banded Lat Pulldowns
5-10 Strict Toes to Bar
MAYHEM AFFILIATE
3-2-1…GO