Wednesday, May 6

Warm-up

Row 400 meters

10 toes to bar

10 burpees

10 Kipping pull-ups (kip hard- you will need it for the rope climbs)

Rope climbing practice (with and w/o feet or pulling from floor to stand)

Burgener warm-up with Clean Grip

Practice Split Jerk with PVC

 

Oly Lift

Clean 2 second pause above the knee, plus 2 push jerks 3×50%, 3×60%, 3×70%

 

WOD

For time:

1 Footless rope climb

5 Clean and Jerk

1 Footless rope climb

4 Clean and Jerk

1 Footless rope climb

3 Clean and Jerk

1 Footless rope climb

2 Clean and Jerk

1 Footless rope climb

1 Clean and Jerk

L1: Choose weights and rope climb mods

L2: 95, 115, 125, 145, 165/65, 75, 85, 95, 105 and footless rope climb

L3: 145, 165, 185, 205, 225/95, 115, 125, 135, 155 and footless rope climbs

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