Strength
Complete as warmup:
2 – 4 x 1 50 meter prowler push 90/50#, high handle, slow walk
Olympic
1) Take 10 minutes to work up to a heavy, not maximal, hang squat clean (video)
2) 4 x 3 jerk balance, as heavy as possible, rest 2 to 3 minutes (video)
Skill/Midline
Take 10 minutes to practice J-Hook rope climb. Do not ascend. (video)
Conditioning (15 min cap)
5 rope climb @ 15’
5 C&J @ 145/115#
4 rope climb @ 15’
4 C&J @ 165/125#
3 rope climb @ 15’
3 C&J @ 185/135#
2 rope climb @ 15’
2 C&J @ 205/145#
1 rope climb @ 15’
1 C&J @ 225/155#
(video)
Note: This will be a partner workout. Each person will get one bar and your partner will change your weights while you are at the rope. We will complete this in heats of 5. If you are scaling, your top weight should not greater than 75% or less than 50% of your 1RM power clean.
