Monday 11/20/17 - Up the Rope, Down the Reps


M-1: Clean and Jerk

1-1-1, 4x1

Notes: Build over the first three sets to a challenging but technically sound weight.

Repeat heaviest weight for four more sets.

M-2: For Time:


Clean & Jerk, 155#/105#

Alternate With


Legless Rope Climb, 15' Ascent

L2: Scale to 65-70%, 15’ Rope Climb or 12’ Rope Climb

L1: 6-4-2 Rope Walk ups

Extra Credit: Muscle ups

30 Reps for time

Timecap: 10:00

Or 10:00 Muscle up skills and drills

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