18.9.15

A. Warm up 20 min

B. Strength/Skill

3 rnds

Front Squat 80% x 3-reps (first set) followed by 1 set of 85% x 3 reps followed by 1 set of 90% x 1-2 reps

Rest 60 sec

Rope Climb (Choose your Czech version 1-4 depending on your strength ) 3-5 reps per arm

Rest 90 sec

C. Conditioning Emom x 9

Min 1 : 5mt-10mt Handstand walk + 1-2 trip of rope climb use legs
Min 2: 8 Front Squats + 3 jerks @ 60-70%
Min 3: Rest

Rest as needed, then

3 sets, rest 3 min between sets

In 4 min time cap threshold pace (80%)

Run 400mt
20 Hang power clean (45%-50% of best clean)
Remaining time burpees over bar