Strength:
A1: Weighted Dips or Weighted Push Ups: 4×6 (+5# from last week)
A2: Bent Over Rows: 4×6 (+5# from last week)
Conditioning:
0:00 – 2:00
- 2 Rope Climbs (8 Strict Pull Ups + 8 TTB to scale )
- 2 Front Squats (185/135 or 65% 1RM)
2:00 – 4:00
- 2 Rope Climbs
- 4 Front Squats
4:00 – 6:00
- 2 Rope Climbs
- 6 Front Squats
All athletes will complete the first 3 rounds. Continue adding 2 Front Squats to each additional round, as long as you are able to complete the work int he 2:00 time frame.
Extra:
Trap 3 Raise @ 3012 Tempo: 3×8