1. Skill Prep: Rope Climbs-Spend 10 minutes playing with different variations (i.e. l-sit, legless, spanish wrap, j-hook, etc. If you’re already good at one side, try the other). 2. Teams of 2 for Max Reps: 3 Rounds, 2:00 Each Station (rotate every 1:00):* 2:00 Max Rep Rope Climb 15′ 2:00 Max Rep Jumping Split Lunges…
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1. Front Squat 5RM 2. 12 Minute EMOM (4 Sets): 1st: 15 Kettlebell Swings (2/1.5) 2nd: 50 Double Unders 3rd: Max Power Clean & Jerks (135/95)
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1. EMOMx10 E 40s Max Burpees O 15 Box Jumps 36″/30″ 2. L-Sit Hold-Accumulate 2 Minutes.
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1. Hang Snatch+Hang Snatch (BK*)+Snatch (work up as heavy as possible) 2. “Fran” 21-15-9 For Time: Thrusters (95/65) Pull Ups *Below the knee.
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