Rope climb technique

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Quality amrap 20

1-3 rope
6+6 windmill
12 hollow rock
18 banded pull apart

For time:
2000/1500 m row/ski / 4000/3000m bike erg / 100/75 cal echo bike
30 Overhead Squats @60/43kg

Goal: Hard effort. OHS should be capable of being done in sets of 7-10, adjust load as needed. Sub option for OHS = Front Squat (from floor)
TIME CAP = 11:00

3 Sets for Quality of
15 Ring Rows
15 DB Benchpress
50m Farmers Walk, challenging DBs/KBs

Rest as needed between sets

16 min EMOM
ODD 6 tall cleans 50kg/30kg
EVEN 5 strict T2B

Power clean + squat clean + jerk
5x1+1+1 @ max weight with good form
Go every 90s.

Hang power clean
5x3r @ tech weights
Go every 60s.

A)
Close Grip Floor Press
4 x 6. Rest 2:00
- build to a heavy 6 by adding weight each set
- Match or improve on last week if feeling good.

B)
Superset! 3 sets
1-arm DB Rows x 8-10/arm
Rest 45s.
Rollback Triceps x 12-15
Rest 45s.

A) Find daily max in 4 rep tng push jerk

B) 3 rounds you go / I go
4 push jerk @75-80% of 4rm
Rest
3 rounds you go / I go
3 push jerk @85-90% of 4rm
Rest
3 rounds you go / I go
2 push jerk @95-100% of 4rm

"Metcon (quality)

3 Rounds for quality:
2:00 min erg
2:00 min scorpion
2:00 min erg
2:00 min Jefferson curl
2:00 min erg
2:00 min back roll into pancake"

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"Harjoituksen tarkoitus on toimia pitempi kestoisena palauttavana sekä kestävyyttä kehittävänä harjoituksena. Harjoitus etenee kiertoharjoittelun tavoin siten, että teet aina kahden minuutin ajan kyseistä liikettä ennen siirtymistä eteenpäin.

Hyvin onnistuneessa harjoituksessa saat itsellesi hyvän hien päälle sekä vetreän olon. "

Teams of 2. One round at a time. I go, you go style.
8 Rounds
6 one arm devils press
10/8 cal erg
-1 min. rest-
6 Rounds
8 T2B
8 Burpee box jumps
-1 min. rest-
4 Rounds
25 kbs
15 wall balls
Cash out: 80 m Farmers carry