For 5 cycles, complete as many rounds and reps as possible in 3 minutes of:
1 rope climb to 15 feet
9 thrusters
Rest 3 minutes. Start each round where you left off. Repeat for 5 cycles.
♀ 65-lb barbell
♂ 95-lb barbell
Stimulus and Strategy:
Today, you'll take on a sprint couplet with built-in rest for maximum effort during each AMRAP. Shoot for 2 or more rounds in the first 3 cycles, and try to hold on for the final 2 rounds. Be sure to maintain long arms and high knees on every rope climb pull, while maintaining an efficient foot hook.
Intermediate option / For 5 cycles, complete as many rounds and reps as possible in 3 minutes of:
1 rope climb to 12 feet
9 thrusters
Rest 3 minutes. Start each round where you left off. Repeat for 5 cycles.
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option / For 5 cycles, complete as many rounds and reps as possible in 3 minutes of:
3 seated rope lock-offs
5 thrusters
Rest 3 minutes. Start each round where you left off. Repeat for 5 cycles.
♀ 35-lb barbell
♂ 45-lb barbell