"Clean & Climb"

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

—————————

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)