8 Alt. Groiners
8 Jump Squats
8 Glute Bridge-Ups
8 Tuck Ups
Practice Clamping & Re-Clamping Rope After 1st Pull
*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.
MIN 1 & 2 – Max Rope Climbs
MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*
*Power Cleans are intended to be very heavy singles.
ON A 3:00 RUNNING CLOCK…
Accumulate Max Time in Elbow Plank