SKILL
Legless / Rope Climbs technique
Option 1: 2 x 3min AMRAPS
Legless Rope Climbs
*Rest 2min between sets
Option 2: 3min AMRAP
20m KB Farmers Walk 32/24kg;
*Rest 2min
3min AMRAP: Rope Climbs
Option 3: Take the 8min to work on Rope Climbs Progressions
*
WOD
20rft (CAP 18min)
3 Power Cleans 60/42.5kg
3 Front Squats 60/42.5kg
3 STOH 60/42.5kg
*
PEAK
18min EMOM
1: 200m Run or 250m Row
2: 5 Power Clean and Jerks 100/65kg
3: 3-5 Muscle Ups (SCALE: Bar MU/ 10 Chest to Bar or Pull Ups)
