EQUIP: Rope, Jump Rope, Bar (a+: 155/115, a: 135/95, i: 115/75, b: 95/65), KB (a: 70/53, i: 53/35, b: 35/18), Rower
WARM-UP:
*Active Stretch
*400m Run/ Row
*5 x Burpee-Pull Up
*5 x Clean Pull (lightly loaded bar)
*5 x Hang Power Clean
*5 x Front Squat
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WOD 1:
20 Min. EMOM:
Odd: 1 x Rope Climb
Even: 3 x Squat Clean (a+: 155/115, a: 135/95, i: 115/75, b: 95/65)
-then:
WOD 2 (40 min. TIME CAP):
SCORE = Total time to complete both A and B
A) 8 Rounds -
*160m Row
*8 alt. KB Clean & Jerk (a: 70/53, i: 53/35, b: 35/18)
-no rest b/w A&B-
B) 8 Rounds -
*a+: 8 x Triple-Under, a: 32 x Double-Under, i: 16 x Double-Under, b: 64 x Singles
*8 ea. (16 total) 1-Arm KB Deadlift + Lat KB Hop-Over (a: 70/53, i: 53/35, b: 35/18)
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