In part 1, We're contrasting heavy pull-ups with quick medball slams to stimulate power development. BE AGGRESSIVE in your medball slams. Moving with speed is what stimulates the body to become more explosive. Please watch your face as the ball bounces back up! In part 2, Today's workout brings low rep ranges per round, meaning we will see each movement a handful of times and will need a consistent, sustainable approach.

Score: Rounds and Reps

Target Score: 7-10 Rounds

Stimulus: Lactate Threshold [RPE 6-7]

Rope Climbs: Reps should take 1:00 or less to complete each round.

Burpee Box Jumps: Reps should take less than 0:30 to complete. Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding.

Dumbbell Snatches: Use one dumbbell and alternate arms every rep. Reps should take less than 0:45 to complete each round. 

Pulling Elbows Toward the Floor in Strict Pull-Ups

Today’s focus is on actively pulling your elbows down toward the floor to engage your back muscles more effectively during strict pull-ups. By visualizing and driving your elbows downward, you recruit your lats and upper back, reducing excessive strain on the arms and shoulders. This technique creates a stronger, more controlled pull.

If there is one place to move slower here, it's the rope climbs. We want to avoid having the rope slip between the feet and tiring out the arms going into the heavier snatches. Focus on a strong foot clamp by being patient on the way up the rope.

Settle into a steady pace on the burpee box jumps.

With a heavier dumbbell today, feel free to switch hands on the floor or on the way down. Choose a pace that is most sustainable throughout. 

ROPE CLIMBS 

Reduce Height
Lay to Stand Climb
6 Strict Pull-Ups
6 Ring Rows
6 Toes To Bar
6 Alternating Dumbbell Plank Rows (Renegade Row)

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BURPEE BOX JUMPS

Reduce Box Height
Burpee Box Step-Ups
Burpees Only
Box Jumps Only

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DUMBBELL SNATCH  

Reduce Loading/Reps 
Dumbbell Hang Power Snatches 
Plate Ground to Overhead
Kettlebell Swings at Same Weight
Barbell Hang Power Snatches (95/65)

[TEAMS OF 2]

AMRAP 14: 
2 Rope Climbs (15') 
4 Burpee Box Jumps (30"/24") 
8 Dumbbell Snatches (70/50) 

* Alternate Stations With Partner