TUESDAY

Skill Development

Rope Climbs

10 minutes

·    Hand positioning

·    Feet positioning

·    Pull and re-positioning

·    Descending

WOD

25 Minute AMRAP

·   10 Pull-ups OR 7 Chest-to-Bar Pull-ups OR 3 Bar Muscle-ups

·   10 Dumb-bell Snatches (Alternating arms)

·   2 Rope Climbs

·   25/20 Calories or 400 meter run after each set

Stimulus:

·   Select Weight for snatches that you can maintain across all sets

·   Good sets with the bar-work

·   Good rope technique

·   Building short recovery time.