WARM UP:
200 M. Jog
Then:
3 Rounds
30 Double Unders
10 Air Squats
10 Push Ups
Then:
5 Min. of Mobility
SKILL:
7 Min. of Rope Climb Technique
-Work the various foot holds.
LIFT:
EMOM For 10 Min.
3 Power Cleans working up to a heavy single!
(Rest the remainder of the minute)
*Progressively add weight accordingly based on comfort level
**Start around 80% of 1RM. Work past your wod weight.
WOD:
“MONOPOLY”
3 Min. AMRAP
10 KB Snatch (70/53) (53/44) (44/35) (35/26)
10 C2B Pull Ups
1 Min. Break
100 Double Unders
Then:
3 Rounds
2 Rope Climbs
2 Squat Cleans (225/155) (205/135) (185/125) (165/115)
*Score equals total rounds and reps from both AMRAP’s.
POST WOD:
Shoulder Mobility
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