Skill: Rope Climb
4×1 EMOM
for Climbers: Minimum Pulls to get to the target height
for 2/3 Pullers: Max height in 2 or 3 pulls
for modifiers: As strict of a body as possible, Slow on the way down, quick on the way up.
35 Min AMRAP
10 DB/KB Front Squats
7 Dips (+7)
1 Rope Climb (+1)
2 Lap run
Skill/Power
8 Strict Leg Raise/weighted KT
5 Atomic Sit Up/BF Sit Ups
5 Hang Snatch High Pulls
16 Pistols (1 for 1)/Toe Drag
For Time Ladder, 17 min cap
30 BJO (-5)
30 Kip Swings (-5)
6 Snatch (-1)
Every 4 minutes
17/13 Bike Cal or Row SPRINT
1 OH Carry
2 Front Raise Carry
3 Farmers Carry
For Time, 20 Minute Chipper
75 Chest Press
75 DL to Row
8 Bear Crawls (there back = 1)
12 Lunges (there back = 1)
Skill: Catching Cleans at different heights
HIPS BACK, WEIGHT ON HEELS, CATCH IN A POSITION THAT ALLOWS FOR A SQUAT
ELBOWS UP
3RFT, 35 min cap
100 Jump Ropes
50 ABMAT SIt Ups
25 Muscle Clean W/DBs or 25 Semi Squat Cleans with BB
*Catch the clean deeper in a squat every round
Skill the Following stuff:
Body weight power and Holds
Every 2 minutes
3x: 8 Jump to Pull up + 45s Hang
3x: 10 Plyo Push Up + 45s Planks
3x: 15 Squat Jumps + 45s Wall Sit
For Time Ladder, 15 min cap
7 DB Burpee Step Up Overs
*25 Back Squats (-5)
or *25 S2O (-5) (If your legs are sore from Thursday)
6 rounds of:
2 minutes on part A then 2 minutes on part B
(assign partners to share bikes/equipment)
Part A (AMRAP)
10 KBS
15 KB SDHP
15/12 calories on the bike
Part B (Recovery)
1 lap around the parking lot
1 Tabata cycle (8 rounds x 20 on: 10 off)
Bike or Rower Sprints
5 minute AMRAP
5 HRPU
10 Slamballs
15 Squat Jumps
1 Tabata cycle (8 rounds x 20 on: 10 off)
Bike or Rower Sprints
5 minute AMRAP
5 HRPU
10 Slamballs
15 Squat Jumps
1 minute transition in between each part