Monday, April 10th

Performance is in red, Competition is in blue, Links are in green

A) 5 sets of:
Power Clean x 4 reps
rest 60 seconds
1 Rope Climb or 2-3 Scaled Rope Climbs
rest 60 seconds
10 HARD pulls on the rower
rest 2 minutes

Use this as skill work for the rope climb, focusing on your foot work. If your feet are completely lost, do the first two drills from this video instead of climbing. The rope can be unforgiving on your shins so I recommend everyone buy these shin guards.

B) Every 2 minutes, for 12 minutes (6 sets):
6 Tough Russian Swings 
1-3 Kipping Ring Pullups 

A) 3 rounds of:
Every 90 seconds, for 9 minutes (3 sets each):
Station 1: Power Clean
Station 2: Rope Climb x 1 rep

This is the same as last Wednesday but a little heavier on the clean and rope work instead of ring work.

For the power clean, Set 1 is 5 reps at 67.5%, Set 2 is 3 reps at 77.5% and Set 3 is 2 reps at 87.5%. 
Use this as skill work for the rope climb, focusing on your foot work. If your feet are completely lost, do the first two drills from this video instead of climbing.
Repeat this for 3 rounds (a total of 27 minutes).

The rope can be unforgiving on your shins so I recommend everyone buy these shin guards

B) Every 2 minutes, for 12 minutes (6 sets):
3 Hang power clean 185/115
1-3 Bar muscle-ups

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2020 Borst Ave., Unit 2 Centralia, WA 98531