September 13, 2018

A. Skill work : Rope Climb

B. As Many Rounds and Reps as possible in 25 minutes:
5 minutes to warm up and build your movements up to your desired workout weight

• 5 Muscle Cleans@ 95/65 lbs
• 5 Power Cleans@ 95/65 lbs
• 5 Squat Cleans@ 95/65 lbs
• 5 Front Squats@ 95/65 lbs
• 5 Hang Muscle Cleans@ 95/65 lbs
• 5 Hang Power Cleans@ 95/65 lbs
• 5 Hang Squat Cleans@ 95/65 lbs
• 5 Front Squats@ 95/65 lbs

Each movement is to be performed unbroken for all 5 reps. Only drop the bar when changing movements.

C. Cool Down:

• 5 minutes easy pace on the Row or the Assault Bike
  
• 5 minutes mobility