Warm-up 3 Rounds of
2 Worlds Greatest per side
10 Alternating Frankenstein Walk
3 Sit to Stand Rope Climb
5 1-Arm DB Clean and Jerk
5 Box Jumps

18 Minute AMRAP

2 Rope Climbs
10 Power Clean + Jerk, 135/95
10 Back Squat, 135/95

RPE 7: Short of breath, can only speak in short sentences

Intent: This will be an opportunity to practice rope climbs while short of breath! Use one barbell set to a moderate weight, similar to what you would use for Grace. Consider completing the power clean and jerks as quick singles to preserve your grip strength for the rope climbs. Break strategically so that on your 10th power clean and jerk you can go immediately into the 10 back squats, and use these to catch your breath a bit for the rope climb. If you’re uncomfortable lowering the barbell to your back, please use a rack. Rope climbs can be modified with pulls to stand on the rope or 6 strict pull ups + 6 toes to bar per round.

Recovery Not for time:

1K Row
1K Run
1K Row

RPE 5: Able to sustain pace for 20+ minutes

Intent: This is an opportunity to spend time in an aerobic training zone and is not intended to be done for time or score. You should be working at an intensity that would allow you to carry on a conversation.