STRENGTH/SKILL
A. 10 min Alt EMOM; Build [5 Sets each]
1. Dip x3 reps;
F: Box Dip x6-8 reps; 30x1
P: 3 reps weighted; do eccentric for each rep
they cannot get concentricly
S: Build to tough set of 3 reps weighted
2. Hang Power Clean x3 reps; Build
F:
P/S: Build
WOD
Climbing Ladder
13 min AMRAP
Climbing Ladder: increasing reps each round
2x Hang Power Clean +
4x Push Up +
10x Double Unders
then increase to:
4/8/20...
6/12/30...
8/16/40...
10/20/50...
12/24/60...
14/28/70
16/32/80
18/36/90
20/40/100
F:
P: 95/65#
S: 135/95#
