Today’s workout features a mix of heavy lifting with skill work. For the lifting, the focus will be getting comfortable with heavy touch and go deadlifts. The skill work will have a double focus with double unders and rope climbs. We will be starting out with an extended warm-up that will allow us to build weight in the deadlift and practice our skills, with a stronger focus on the rope climbs. The weight on the barbell today is athletes choice. It should be something that feels heavy in reps 5, 6, and 7 but doesn’t have you compromising form.

EXTENDED WARM-UP

EMOM x 6 MINUTES

MIN 1 – 7 Deadlift*

MIN 2 – 15 Double Unders + 1 Rope Climb

*Start moderate and build to workout weight

WORKOUT

4 ROUNDS FOR TIME

70 Double Unders (or 50 Reps of 4″ Plate Hops)

7 TNG Deadlift (AHAP)

2 Rope Climbs

-16:00 Time Cap-