Thursday, Week 2/Block 3
Rope Climb Skill Work + Gymnastics Static Hold
ODD Minutes: 1 Rope Climb or Scaling Option.
Adv: Legless RC
EVEN Minutes: 20-30s Chest Facing Wall Handstand Hold
40 2-Count Mountain Climbers
30 Air Squats
20 DB Hang Power Snatch (10 each side)
10 Box Jumps w. Step down (24, 20)
*Athlete choice of DB weight
100-150 Banded Pull-aparts
– Skill/Gymnastics: Spend 10:00 learning and practicing Rope climb technique. Perferred method is J-Technique.
– Metcon: Move through this at a relatively slow pace, 60-70% of maximal effort. Focus today is on breathing and getting comfortable with DB Snatches. Also, focus on simply moving efficiently today and don’t worry about scores.