Thursday....ROPE CLIMB = WEAR LONG SOCKS OR LONG PANTS
Row 500 or run 400
20 heavy wall balls
Skill: Squat Cleans
Group Warm up:
1 clean grip deadlift
1 clean pull
3 position clean + 1 Jerk
10 min: Find a one rep max clean and jerk
Rest 3 mins:
"Little Dae Han" (20 min limit)
Run 400m 45/35lb plate
3 rope climbs
12 Thrusters 105/75
Int/Beg: Scale all weight
For run, you may even carry 5lb or less weight if needed.
Sub 15 Ring Pulls each round for rope climb.
Added note: If you need to rest on the rope climb, get out of the way so someone else can use it.