Strength
Clean 1x1
Squat Clean
- Heavy Single (10-12 minutes)
WOD
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks (155/105)
1 Rope Climb (or 6 Inverted Ring Rows)
Skill
-Take 10-15 minutes and practice Footwork, clamping, and standing up on the rope. 1-2 pulls (No more) up the rope and working on consistency.
-Advanced athletes should practice starting from a jump, while beginners will use a box.
-During this time, we want athletes to focus on the climb and descending. Show hand-over-hand with the legs pressed straight and the rope sliding through.