Running, Power cleans and Rope Workout
500m Run on skillmill
10 TnG Power cleans @40/30kg
3/2 Rope climbs 4m
500m Run
8 TnG PC @50/35kg
3/2 Rope climds 4m
500m Run
6 TnG PC @60/42kg
3/2 Rope climbs 4m
500m Run
4 TnG PC @70/50kg
3/2 Rope climds 4m
500m Run
2 TnG PC @80/55kg
3/2 Rope climbs 4m
If you can't run 50/40cal Row.
Scale rope to 12/8 Pull-ups.
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