SKILL (10mins)

Level 1: Rope climb skill and tech

 

Level 2

HS walk practice

Every 2mins for 10mins perform one single effort of a max distance HS walk

*if you are not good try to WS walk as many meters as possible in 40seconds and rest for 1min 20

 

CONDITIONING (20mins)

5 rounds for time:

200m run

20 wall ball

200m row

20 toes to bar

 

Level 2

5, 4, 3, 2, 1

rope climb

with

50 wall ball

40 box jump

30 HSPU

20 squat cleans @ 30/40kg

10 power snatch @30/40

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