5 RFT:

60 Double Unders
9 Hang power Cleans 70/50kg
1-2-3-4-5 Rope Climbs

Rest 1 minute between rounds.

( 18 - 25 )

• Try to stay as relaxed as possible on the jump rope. Keep the shoulders down and the grip loose.

• Bumping the bar off quads is the quickest way to get through them. If you are not confident in cycling the bar using the "bumb clean", a traditional hang power clean works well here too.

• Be patient on the rope climbs with your foot clamps. We want to give ourselves a solid foot lock so what we do not use arms more than we need to. See if you can make it up the rope in 3 pulls or less.