WARM UP:
500 M. Row
3 Rounds
10 Pass Throughs
10 Good Morning’s
10 Clean Extensions
10 Clean Pulls
10 Front Squats
LIFT:
Clean Complex
(1st Pull, 3 Sec. Hold, 2nd Pull Position 2 Sec. Hold, Full Clean, 2 Sec. Hold at the bottom of the Squat)
3 @ 70%
3 @ 75%
3 @ 80%
2 x 3 @ 85%
*Work on your barbell pathway. Focus on positioning
SKILL:
ADV: 3 × 1 Rope Climb + 1 Legless Rope Climb.
INT: 3 × 2 Rope Climbs
SCALED: Work Rope Climb technique and various wraps.
WOD:
“13-7B”
3 Rounds
5 Squat Cleans (225/160) (205/135) or 75% 1RM
2 Rope Climbs
*Sub. Rope Climbs for 6 Rope Pull Ups or 6 Rope Lower Down Negatives accordingly.
POST WOD:
Roll & Stretch
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