Skills
Rope climb
10:00 of coach-led rope climb practice. “Sport” tier athletes practice legless rope climbs
Strength
Paused Front Squat
Sport:
4×3 @ 70%
-Superset with-
4×8-10 feet-elevated ring rows
Life:
4×3 @ 65%
-Superset with-
4×8-10 feet-elevated ring rows
Fundamentals
4×3 @ – choose load
-Superset with-
4×8-10 ring rows
Metcon
Sport/Life:
3 rounds for time of:
21 wall balls
21 KB swings 53/35
400m run
Fundamentals
3 rounds for time of:
21 wall balls
21 Russian KB swings – choose load
400m run
