Warm-up
Run a loop
2 min Quad stretch on the wall each leg
Rope climbs as a skill
Warm up for the complex
Oly
Every 90s Complete
1 Squat Clean
2 Split Jerks
7 Intervals. Ascend in weight as able. 80-95%
Strength
Front Squat with Chains
3-3-3-3
Working on staying upright and speed through the middle
WOD
8 Minute AMRAP
1 Legless Rope Climb
7 Squat Clean Thrusters (135,95)
Open- 115,80
*No subbing regular rope climbs for legless. Either sub a static hold or climb half way up the rope. If you are not ready for either of those, sub 6 strict fat bar pull-ups