Technique
Rope climb
Strength
Back squat
3×5 40%, 50%, 60%
Metcon 10min AMRAP
5 Thruster 45/30
1 rope climb 14ft
10 Thruster
3 rope climb
15 thruster
6 rope climb
20 thruster
9 rope climb
continue…
Olympic Lifting
1 strict press + 2 push press + 3 push jerk
1-1-1-1-1
