Skill:
Rope Climb Review
3x - Rope Climb ½ Rope Climb / 1x Lower + Raise
Strength:
Complex Review w/ PVC + Bar then:
6 sets - 3 Position Pause Snatch Deadlift @moderatley challenging weight (70-80% best Snatch)
2-3 sec pause & hold @ 1” off floor + just above knee + high hang position (upper thigh)
**Athletes will work up to a moderately challenging weight (70-80% lifers best Snatch) focusing on maintaining good technique and position. Athletes still developing the barbell snatch and set up should stay at lighter loads.
WOD:
On a 12 min Clock:
3 Plate Burpees
9 Russian KBS (53/35)
1x Rope Climb / ½ Rope Climb / Lower + Raise…(Rd 1)
6 Plate Burpees
9 Russian KBS (53/35)
1x Rope Climb / ½ Rope Climb / Lower + Raise
(Rd 2)
9 Plate Burpees and so on adding + 3-reps until time expires..
9 Russian KBS (53/35)
1x Rope Climb / ½ Rope Climb / Lower + Raise…(Rd 3)