SKILL - Rope Climb

10-15 min. time to work on:

*Rope Climb Technique*

Push-Pull-Core Strength Accessories

15 min. EMOM (30 sec. on / 30 sec. off):

1. min.: Ring Body Saw
2. min.: Chin Over Bar Hold
3. min.: Push Up on DBs
4. min.: L-Hang
5. min.: Handstand Hold (free/wall)

Snatch emom

Emom15
5 min 3xhang ps
5 min 2xhang ps
5 min 1xhang ps

Accessories

10x1 snatch pull (no elbows) @ 100%+
Rest 60s

Power Clean

5x 3 @ ~80-85%

Split Jerk

10min EMOM
1 Split Jerk
work up in weight (max)

Clean and Jerk Ladder

For time:
10 C+J @ 60/40kg
8 C+J @ 70/45kg
6 C+J @ 80/50kg
4 C+J @ 90/55kg
2 C+J @ 100/60kg
- 10min cap -

Bike - Run - Row

32min EMOM
1. X cal Bike
2. X cal Row
3. 200m run

Snatch

3 sets of:
Snatch pull + Hang Snatch + OHS (3sec. pause in bottom)
work up in weight (start light)
8 sets of:
Snatch
work up to max weight

Push Press

5x 3 +1kg
or
6x 2 +1kg
rest 1-2min

Chest supported BB rows

5 sets of:
6 chest supp. BB rows (heavy)
rest 1-2min

DB Bench Press

3x 6-8 DB-Bench press
rest 1-2min

Accessories

"Bulletproof shoulders"