Monday Group Strength and Conditioning

WOD 1 = Power clean

In 10:00, build to a heavy triple touch & go

WOD 2=Partner workout

4 rounds for time

-400m run (both athletes)

-24 power cleans (145/100)

-8 rope climbs

Both athletes run together. One works/one rests on power cleans and rope climbs. Partition the reps however you choose. Cleans should feel be moderately heavy

Rope climb Scaling:

-Legless V or L-sit rope climb

-Legless rope climb

-Rope climb with feet

-Rope row: 2 rope rows = 1 rope climb. Start lying on back with shoulders flat on the floor. Keep body -rigid with hips as straight as possible until you return to this position.

-Ring row: 10 ring rows = 1 rope climb

Sharing is Caring!