Skill Work
Rope Climb Development
(1) Teach the S-Hook and J-Hook
Then, athletes spend 10 minutes practicing one of the following, listed from lowest to highest proficiency:
(1) Lying-to-Standing Rope Climb
(2) Feet Elevated Lying-to-Standing Rope Climb
(3) Partial Rope Climb (rope climb, using legs, part way up the rope)
(4) Rope Climb
(5) Legless Rope Climb
WOD
AMRAP 18:
8 Power Cleans 135#/85#
40 Double Unders
@ 0:00, 6:00, and 12:00, Echo Bike 1000m/800m.
Each time you come back to the AMRAP from the bike, pick up where you left off.