Tuesday
Warm-up
AMRAP x 4 MINUTES
8 Alt. Groiners
8 Jump Squats
8 Glute Bridge-Ups
8 Tuck Ups
8 Alt. Groiners
8 Jump Squats
8 Glute Bridge-Ups
8 Tuck Ups
Skill
ON A 8:00 RUNNING CLOCK…
Practice Clamping & Re-Clamping Rope After 1st Pull
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.
Workout
Metcon (2 Rounds for reps)
E2MOM x 20 MINUTES
MIN 1 & 2 – Max Rope Climbs
MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*
MIN 1 & 2 – Max Rope Climbs
MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*
*Power Cleans are intended to be very heavy singles.
Score is total rope climbs across workout as 1 round. Score it total power cleans across workout as 2 round.
Finisher
Metcon (Time)
OPTIONAL FINISHER
ON A 3:00 RUNNING CLOCK…
Accumulate Max Time in Elbow Plank