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
5 Rounds for Total Reps:
1:00 Hang Power Cleans, 155#/105#
1:00 Box Jumps, 24"/20"
1:00 Mountain Climbers
1:00 Rest