Baby Jack making 15-12-9-6-3 reps of power cleans and push presses much more fun!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders

2. Technique review: the rope climb. Seated rope climb, plank rope climb, rope climb, legless rope climb

3. Five minutes of deliberate practice of the back squat. Practice positions 1-2-3-2-1 with “five in the hole”.

4. "Black Francis"

  • 21 Back squats
  • 9 Rope climbs 15'
  • Run 800m
  • 15 Back squats
  • 6 Rope climbs
  • Run 800m
  • 9 Back squats
  • 3 Rope climbs
  • Run 800m

Teams of two or three. Each athlete is responsible for all reps; divide rounds as desired and rotate through until work is done. Run as a team.

LIII: 225/150lbs

LII: 175/120lbs

LI: scale load and rope climbs as appropriate.

Have fun!