Rope Climb technique

~10 min to practice rope climb technique:

- foot pos. seated
- safe stand + 1st pull
- second pull to full rope climb

if efficient in rope cllimbs:
- x reps
- 45-60s rest

Toes To Rings practice

- strict knees to chest
- strict TTR
- kip. knees to chest
- kip TTR

WOD

EMOM x 12
1.) 8 T2R (4 kipping + 4 strict) sc: knee raises
2.) 8 push ups + 4 burpees
3.) 40 air squats
4.) rest

Primer

3 sets
8-10 RKC kettlebell swings with focus on max explosiveness (keep weights light)
Rest 60s

Snatch complex

8 sets of:
1 snatch lift off (2s 2cm off ground)
1 snatch pull
1 snatch

Rest 60-90s

Build up by feel but prioritize form!

Snatch Assistance Lift

3 sets of:
6-8 Pressing snatch balance
Rest 60s

Accessories

3 sets
10 palloff press each side
No rest