Monday

CLASS PROGRAM

-rope climb foot work tech-  

-rope climb descent tech- 

20 min cap

90/70 calorie row

60 toes 2 bar

30 KB box step overs 53/35, 24/20”

15 OH KB lunge L

15 OH KB lunge R

5 rope climbs

Rx+ : DBx2 70lbs/50lbs, liberty lunges 70/50

——————

B.) squat clean thruster, touch n go

EMOM 10

3 @ 50-60% of clean n jerk

(team regionals :

emom 10

6 clean n jerks w worm) 

C.)  AMRAP 6

12 SDLHP 70/53

10 c2b pullups

D.)  Farmers carry

-6-8 sets to work up to heavy set of 50’ 

E.) conditioning

3 rounds - 1:1 work to rest (or with partner)

40/30 cal ski erg