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#