Saturday, August 30th

30
Aug

Saturday, August 30th

SKILL:

Rope Climbs
Teach S & J hooks from:

● seated position on bench to standing

● standing lift legs and hook

● full climb

NOTES:

Practice each position. Under fatigue want to rely on muscle memory to grab the rope correctly. The rope climb should be a lock with feet and stand with legs.

METCON:

Station 1

AMRAP 12

-10 Toes-to-Bar (T2B, Knee raises, V-up/Tuck up)

-10 Box Jumps (24/20, 20/16, 10 alt. step-ups)

-6 Rope Climbs (legless, regular, 3 climbs, 3 floor pulls)

-200m Run (200m, 100m run)

Rest 4 minutes, rotate stations, high five your partner

Station 2

12 minute ascending power clean ladder (increase clean by 1 rep each round)

-10 Russian KB Swings (70/50, 50/35, 35/25)

-5 burpees1-2-3…

Power Cleans (185/125, 155/105, 135/85, DB clean)

NotesPartner up, and then split partners into stations 1 and 2, so when we transition the other station is ready for that partner.

Station 1:

Focus on rope climb technique learned in the skill section of the day.

Pace should be steady enough so we aren’t taking big breaks.

Build intensity every 4 min, so last rounds are close to a sprint pace.

Station 2:

KB swings should be unbroken each round.

Then settle in for heavy singles on the power clean.

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