August 1, 2017 by thao



Image result for rope boondock saints

We’re going to try rope climbs in the regular class for the first time, hope you’re ready.

Warm Up: 5 Mins
DU Flight Simulator

Gymnastics Technique / Strength:
5 Mins
5 Min EMOM of:
1-8 MU
Or 3-8 Dips (Hardest Variation Possible)

Olympic Technique and Repetition: Jerk – 13 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause in Split Catch
8 Mins of Split Jerk Repetition @ 50-60% w/ Same Pause

Teach Rope Climb: 5 Min

Metcon: 12 Min
12 Min AMRAP – Strength Option and Cardio Option
25 Air Squats
10 Dips

*1 Min of the AMRAP you will perform as many rope climbs as possible*

Elite Competition Class
1) Front Squat 15 Mins
10 Min EMOM x 1 Rep @ 90%

2) Clean and Jerks 15 Mins
10 min EMOM x 1 reps + 1 Jerk @ 90%
Full Clean and Jerk

3) Conditioning
15-12-9 For Time:
Thruster 135/95
500 M Row


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