Tuesday- ROPE CLIMB (wear  long pants or long socks!!!)

Run Club: meet at Jefferson playground 630pm. Sign up on mind body and BRING A WATCH.

Warm up:
10 burpees
10 wall squats
1 length lunging pass thrus
1 length duck walk/10 sots press


Strength: Squat Snatch
EMOM for 7 min @ 70-75% of 1 RM
1 High Hang Snatch
1 Snatch

12 Squat Clean Thruster 75/55lb
3 rope climb
12 Squat Clean Thruster
2 rope climb
12 Squat Clean Thruster
1 rope climb

Sub 5 jumping pullups or towel jumps for each rope climb
Demian and Mollie in rapid fire box jumps

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