Warm-up
1000m row
Then 2 rounds, 1 w/a barbell
10 straight legged deadlifts
10 high pulls
10 front squats
*CFP clean warm-up; discuss and review 3 positions
Mobility
Hips, hamstrings and front rack position
Strength
3 position clean – work up to a heavy weight in 15 min
Work from the top down; high hang, hang, floor
*the bar can not be dropped between the high hang and hang clean, but can be dropped and reset for the pull from the floor
WOD
“Captian’s Pick”
16 min AMRAP
1 rope climb
7 clean and jerks (155/105#)(135/95#)
12/10 cals on AB
*clean and jerks could be singles but you should be getting right back on the bar. Scale your weight accordingly!
**everyone will be doing some version of a rope climb, please see a coach.
Accessory Work
10 min EMOM
Every minute complete a sustainable number of strict pull-ups, think about something you can hold throughout the entire EMOM
