A. Rope climb technique and strength – 12 rope ascents OR 12 rope pulls from the floor after you’ve spent some time working on rope climb technique.
B. 12 wall walks
(A&B can be interspersed and partitioned as needed.)
C. 5 min AMRAP of KB clean and jerk. One hand switch is allowed.
Rest 3 minutes.
50 burpees.
A. Did 12 rope ascents, broke them up 5,4,3, and alternated between wall walks.
B. 12 Done. These are my nemesis…and maybe a whole bunch of other stuff too – HA!
C. Phew! 47. These were ruff! Used 35#, and have forearm bruises to prove it! ( i know, need to work on form;)
D. 3:44 I think, happy with that!!
C) 46 reps 44# KB
3:50 on the burpees. not sure how this compares with my previous times