Skill – Rope Climbs

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NEW SATURDAY PROGRAM COMING!!!!

superstrong1

Starting August 13th

more details to come…..

Dynamic warm up

Group warm up

50 heavy Russian KB swings for quality

Skill

rope climbs and variations

Strength
3 position cleans  (hip/hang/floor)
3-3-3-3-3  70-80%

Wod
For time
150 double unders
40 toe 2 bar
30 overhead squats 95/65
20 hspu

Mad mobi
Roll calves w bb
Press ups
Pigeon
Hamstring up n over

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