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!